4.8.21

A. Strength

EMOM X 10 minutes

Min 1: 10 Cal Row Damper @ 10

Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row

B. Conditioning

20 minute AMRAP W/ Partner

10 Deadlift 135#/95#

10 Pull-Ups

20 Wall Balls 20#/14#

20 Calorie Row

*coaches challenge 225#/155#

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4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40