Monday, 4/12
April 11, 2021
Wednesday, 4/14
April 13, 2021
Warm Up
Bike Row 5 Minutes at a gradually increasing pace
then 3 Rounds
15 Band Good Mornings
5 Hanging Scap Retractions
15 Squats (Pause/regular/jump)
5 Rolling Split Straddles
Prep (6 Minutes)
2×12 Cals+ 6 Kip Swings+6 Step Ups+6 Russian KB Swings
1×12 Cals+6 Knees to Chest+6 Box Jump Overs
1×6 Toes to Bar
Met Con
Every 2 minutes for 30 Minutes
12/9 Cals +
A)12 Box Jump Overs
B) 12 Toes to Bar
C) 12 Russian KB Swings (24/16)
3 Rounds NFT
10-15 Hollow Hold Band Pullovers
10 DB Powell Raises/side
