Wednesday, 4/28
April 27, 2021
Friday, 4/30
April 29, 2021
Warm Up
Bike/Row 5 Minutes at a gradually increasing pace
then 3 Rounds
10 Rev Hand Spider Lunges
5 Dolphin Push Ups
10 Squats (Pause/regular/jump)
5 Hanging Scap Retractions
Prep (9 Minutes)
2×6 Cals+ 6 Kip Swings+6 Push Press+6 Step Ups
2×6 Cals+3-5 Pull Ups+3 Push Press + 3 Burpees
1×12 Cals+3 Burpee Box Jump Overs
Met Con
Every 2 minutes for 30 Minutes (5 Rounds each)
12/9 Cals+
A)12 Pull Ups (RX+ CTB)
B) 9 Push Press (95/65, RX+115/80 or 9 Strict HSPU)
C) 6 Burpee Box Jump Overs (24/20, RX+30/24)
