Thursday's Fitness


Start of 4th cycle- Low Volume- Deload

Front Squat (3x3)


Metcon (AMRAP - Reps)

30 seconds ON, 30 seconds OFF (4 total rounds) Exercise 1: Max calorie row Exercise 2: Max box jumps (24/20) Exercise 3: Max Burpees -Score is total reps

Extra Work

a: Single leg calf raise (3x3 tempo 55X0)

-heavy with full stretch at the bottom of rep (add load as needed) -Bend knee slightly at the bottom of each rep

b: Rear-Foot Elevated Split Squats (3x6 tempo 20X0)

*14"-20'' *use dumbbells

c: Hip Extension (3x6)

*Load if able


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