Wednesday, 4/13

Warm Up

3 Rounds

6 Dolphin Push Ups

6 Scap Push Ups

6 Spider Lunge w/ reach up

6 Alt Dead Bugs

Strength

Strict Press (25 Min)

Prep: 1×10 w/bar, 4×3 working up

Work: 4×3 85-90% 1RM/RPE 8.5

Met Con

Prep (6 minutes)

2x:20 Bike+3-5 Dips

1x:20 Bike + 3 Burpees + 6 Alt DB Snatch

Work

Max reps/cals in :30 Work/:15 Rest for 12 minutes (4 rounds)

A) Bike

B) Ring Dips

C) Burpees

D) Alt DB Snatch (50/35)

Score by total Reps + Cals