Friday, April 20, 2018

WARM-UP:
2x 
20 burpees
10 PVC pass-throughs 
5 wall walks

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
AMRAP in 15:00
10 one-arm dumbbell hang power cleans each side, 40#/30#
10 one-arm dumbbell push presses each side, 40#/30#
100-meter sprint 

Intermediate
AMRAP in 15:00
10 one-arm dumbbell hang power cleans each side, 30#/25#
10 one-arm dumbbell push presses each side, 30#/25#
100-meter sprint 

Beginner
AMRAP in 10:00-15:00
10 one-arm dumbbell hang power cleans each side, 10#-20#
10 one-arm dumbbell push presses each side, 10#-20#
100-meter run 

ACCESSORY:
Advanced
5x
20 butterfly sit-ups 
10 oblique crunches each side 

Intermediate
4x
20 butterfly sit-ups 
10 oblique crunches each side 

Beginner
3x-4x
20 sit-ups 
10 oblique crunches each side 

MOBILITY:
3x
1:00 lacrosse ball in traps
1:00 lacrosse ball in shoulders 
1:00 banded lat stretch 
1:00 banded pec stretch 

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