Wednesday 4.24


A.

Every 3 minutes for 5 sets:

6 back squats @ 60-70%

12 DB step-ups RIGHT

12 DB step-ups LEFT


(20” box, 35/20)


B.

4 rounds for time:

20 unbroken wall balls (20/14)

20 pull-ups


(200m run if you break before 20 reps)

Tuesday 4.23


(For time)

5 sets:

5 deadlifts @ 60%

15 box jumps (24”/20”)


Rest 3 minutes


5 sets:

12/10 calorie row or bike

100 meter run


Rest 3 minutes


5 sets:

3 deadlifts @ 70%

30 double-unders

Tuesday 4.23


(For time)

5 sets:

5 deadlifts @ 60%

15 box jumps


Rsst 3 minutes


5 sets:

12/10 calorie row or bike

100 meter run


Rest 3 minutes


5 sets:

3 deadlifts @ 70%

30 double-unders

Monday 4.22


A.

(O-5)

Emom x 5:

Strict Press x 3 reps (building)

(5-10)

Emom x 5:

Push Press x 2 reps (building)

(10-15)

Emom x 5:

Push Jerk x 1 rep (building)


B.

12 minute amrap:

12 Handstand push-ups (Strict)

12 Toes to bar

12 Burpees


D2: Kipping HSPU

D3: DB L-sit Press

Friday 4.19


A.

Deadlift (15 minutes)

Work up to 80-90% for a single.


B.

3 rounds for time:

15 Thrusters (95/65)

30 Pull-ups

Run 200m after each set.