Rest Day!!!

April Fools!!!!!

Warm-up:

30 seconds high knees/30 seconds butt kickers/30 seconds lateral hops/30 seconds jumping squats.

Mobility:

Couch Stretch – 1 minute each leg, Calf Stretch with band/rope/towel – 1 min each leg.

Warm-up:

3 rounds of 10 Air Squats, 10 Chicken Walks, 10 Sumo Deadlift High Pulls (Light)

Part 1:

Single Arm KB/DB Front Squats. 5 sets of 5 per arm at the same weight. Rest 2 minutes between sets.

Part 2:

AMRAP 18 – 40 Goblet Squats,100 DU, 40 Kettlebell Swings, 100 Double Unders, 40 Alt KB/DB Cleans

Alternate(on your own):

Part 1 – Barbell Front Squats (Same light weight 5×10, ~40% 1RM).

Part 2 – AMRAP 18 – 40 Goblet Squats,100 DU, 40 Kettlebell Swings, 100 Double Unders,40 Barbell Power Cleans (135/95)

Scale/Sub: DU => SUx2, KBS(if using DB) => RKBS

Notes: This is a grinder WOD, each exercise will effect the next. Break up into manageable sets to be more efficient throughout the entire WOD. (2 rounds will be a lot, most people should be between 1 and 2 rounds)

Cooldown: Roll Calves – 1 minute each leg, Roll Quads – 1 min each leg (4 min)