Sunday, April 6
April 5, 2014
Tuesday, April 8
April 7, 2014


3 Rounds of
5 hanging scap retractions
5 rolling split straddle
10 arm circles/direction
10 alt Lunge and Twists
15 side plank reach and squeeze/side
15 superman

3 Rounds, each round is 5 minutes work + 5 minutes rest (pick up each round where previous left off)
20 Alt Single Arm DB Snatch
10 Lateral Box Step Overs (over & back = 1rep)
20 Ball Slams
10 Toes to Bar*
*scale to V-Ups


  1. Dray says:

    So my last three workouts were 14.2 -> week of travel -> 14.3 -> week of travel -> 14.4 -> two weeks of travel… this was a good one to return to. After two rounds I was pretty sure it should have been over, wasn’t catching my breath at all so the third round was intentionally at a significantly slower pace. I really didn’t want to get back to the slam balls again but it happened anyway.

    Hurting today but good to be back!