4/6

Saturday – April 6, 2019 – 190406
Context: Competition
Dynamic Warm Up Option: Coaches Choice
Mobility/Activation/Prehab: Hip
Strength: 3-3-3-3-3-3 Back squat (6 sets of 3 rep, adding weight each set if possible)
Super Set: 5-5-5-5-5-5 single arm bent over db row (6 sets of 5 reps)
Metabolic Conditioning: 4/6
Partner WOD
Cash In
400 Meter Run (together)
then 5 rounds of:
30 Goblet Squats (26/35/53) (split work)
20 Floor Press (65/95/135)
10 Pull-ups
Cash-out
1000 Meter Row (Split Work)
Optional ‘Cash Out’ or Hypertrophy: 15 Russian kb swings, 25 cal row, 5 minutes, OR 3 sets of 15 db curls in a super set with 15-20 banded good mornings
“By the Numbers” Book References: Look up the movements