Friday Apr 17, 2026

4.17.2026 (Time) Warm-up 5 min cardio 3 Rounds, not for time of: 1 Minute of foam roller of lats and low back or passive bar hang (the goal is to feel a nice stretch in the lats) 30 Seconds of Banded Steps forward and backward 7 Hip & Back Extensions 10 Squats 6 Steps Walking Lunge with barbell overhead in Press width grip (if possible) 5 Front Squats, empty barbell (3 seconds up, 3 seconds down) 10 Bent Over Rows, empty barbell Conditioning Front Squat 2-3-5-10-2-3-5-10 Do 10 Ring Rows after each set of squats.