Wednesday, 5/5
May 4, 2021
Friday, 5/7
May 6, 2021
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Rev Hand Spider Lunges
5 PVC Dislocates
10 Jump Squats
Prep (9 minutes)
1×5 Front Squats+5 Strict Press+5 Thrusters (bar only)
2×5 Burpees +5 Thrusters (working up)+5 Kip Swings
1×3 Bar Facing Burpees+3 Thrusters (working weight)+5 Knees to Chest
1×3 Bar Facing Burpees+3 Thrusters (working weight)+3-5 Toes to Bar
Met Con
For Time (12 Min Cap)
15-12-9-6-3
Bar Facing Burpees
Thrusters (95/65)
Toes to Bar
3 Rounds NFT
10-15 Hollow Hold Band Pullovers
10 DB Powell Raises/side
