• Daniel LaPointe

Friday, April 20


Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance

Pause Front Squat

Weightlifting Minutes 0:00 – 4:00 – Heavy Pause Front Squat Minutes 4:00 – 8:00 – Heavy Hang Squat Clean Minutes 8:00 – 10:00 – Heavy Squat Clean

Hang Squat Clean

Min 4-8

Squat Cleans (Min 8-10)

Tempo Front Squats

Tempo Front Squat On the Minute x 10 – 1 Tempo Front Squat 5 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack.

Metcon (Time)

"Surfer on Acid” 3 Rounds: 400 Meter Run or 500m Row 21 Burpees

Metcon (AMRAP - Rounds and Reps)

Age-Group Online Qualifier #3 Complete as many rounds as possible in 20 minutes of: 50 wall-ball shots (20/14) 100 double-unders 50-ft. handstand walk 100 double-unders 50-cal. row 100 double-unders 50-ft. handstand walk 100 double-unders

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