4415 Friday 4/3/2026

No classes today. LifeTime will be closed on Sunday for Easter.

A
400m easy run

15 banded good mornings
10 alternating plank shoulder taps
5 pause hanging knee raises

2 rds
5 ghd hip extensions
30s squat hold

1 lap run hard
20s bearhug hold

*Spend remaining time warming up to squat loading
(15 min)

B
Back Squats
6x3
*All sets at the same top weight from last week.
(15 min)

C
5 rds
400m Run
1 min dball bearhug hold
*16 min timecap