Wednesday, 4/21
April 20, 2021
Friday, 4/23
April 22, 2021

Warm Up

3 Rounds
6 Alt T Push Ups
6 Alt Bird Dogs
6 Pause Hip Bridges
6 Alt Dead Bugs

Strength

Push Press (20 minutes)

Prep:

1×5 Strict Press w/bar, 3×5 working up

Work:

Every 3 Minutes for 12 minutes (4 rounds)
5 Push Press at same weight+ 5-10 Single Arm DB Rows/side

Met Con

4 Rounds 
:30 Double DB Hang Snatch (40/25s, RX+50/35s)
:15 Rest
:30 Push Ups
:15 Rest

4 Rounds 
:30 Double DB Push Press
:15 Rest
:30 Ab Mat Sit Ups
:15 Rest

No break between blocks of 4 rounds (16 total rounds of :30 work, :15 Rest)

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