0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-43:00 Transition to Auxiliary Strength

43:00-55:00 Auxiliary Strength

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Glute Stretch

Glute Bridges

Standing Leg Swings

Standing Groin Stretch

Infant Squats

Specific Warm-up

3-5 Rounds

1 Front Squat + 2 Speed Squats (with same weight)

*build in weight

Strength

Front Squat Wave Load Complex

Set 1: 2 Front Squats @75% + 4 Speed Squats @55%

Set 2: 2 Front Squats @80% + 4 Speed Squats @60%

Set 3: 2 Front Squats @85% + 4 Speed Squats @65%

Set 4: 2 Front Squats @90% + 4 Speed Squats @70%

*do the 2 front squats, immediately change the weight and complete the 4 speed squats

FOCUS:

• Heavy doubles into 4 FAST and continuous speed squats at low weight.

• These will help your intensity when we 1-rep max next week

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Every 3:00 for 12:00

Auxiliary Strength:

Double DB Curls 4x8

Banded Tricep Pressdowns 4x15

Barbell Wrist Curls 4x12

FOCUS:

• Upper body accessory work

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Alt. EMOM 12: M1: Curls, M2: Pressdowns, M3: Wrist Curls

April Challenge: Spring Fling