Building The Foundation — Week 2, Day 4

Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.
― Margaret Mead

Pre Warmup

5:00 Foam Rolling

2:00 Couch Stretch, each side

3:00 Shoulder Plate Rotations
https://youtu.be/5amzHLOr6cw?t=11

Warm-up

0:90 Jumping Pullups
0:90 Jumping Pullups w/ strict negative
0:90 Strict Pull Ups
0:90 Strict Chest to Bar

Start wherever appropriate and work up the ladder

0:30 rest between rounds

Warm-up

3:00 Burpee Broad Jumps (land in deep squat)

https://youtu.be/mI32youndOs?t=12

Weightlifting

Front Squat (5 sets: 5 Reps Every 2:00)

75% of 1RM

5s Pause in the bottom (FIRST REP ONLY)”

Metcon

7:00 AMRAP

24 Double Unders
12 Step Back Lunge
6 Toes to Bar

Rx
50/35

Scaled
35/20
Straight leg raises

Bootcamp
20/10
Knee Raises

Metcon

6:00 AMRAP

5 DB Push Jerks
20 Sit Ups

Push Jerks, not Push Presses

Use the same weight for DBs as the last workout

should be heavy for a push jerk
Unless the movement is unsafe — scale the reps before you scale the weight