April 6 2021

Warm Up:

3x

10 Squat Lunges

10 Lateral Squat Steps

20 Glute Bridges

10 Goblet Squats

10 Hamstring Walk Out

WOD:

Gym Crew

Front Squats

2x4 @65%

2x4 @70%

METCON

4 Rounds

20 DBL DB Front Rack Lunges

15 CTB Pull UPs

10 Box Jump Overs 30/24

Rest 75 Sec Between Rounds

L3- 50/35

L2 - 35/25, Pull Ups, 24/20

L1 BW Lunges, 15 Ring Rows, Step Ups 24/20

At Home Crew

Back Pack Front Rack Squats

4 x 4 Jumping

METCON

4 Rounds

20 BackPack Lunges

15 Pack Pack Bent Over Row

10 Burpee Jump Over Back Pack

75 Second rest Between Rounds