Friday, April 14th 2023

WARM UP

20/15 Cal Bike

15 push ups

15 ring rows

MOVEMENT

– 2x light plate 2.5/5#

10 front raise

10 side raise

10 reverse fly

MOBILITY

:30 standing forward fold

1:00 pigeon on Box

:30 lizard + rotation

PRIMER

1x

10 single unders – 10 crossover singles

5 tempo squats

10 push ups

STRENGTH

E2M x 5

2 Bench Press @ 76-92%

@ 10:00

1 Bench Press – no heavier than 95%

GET FIT

For Time

2x

100 Double Unders (Rx+Cross over single unders)

50 Wall Balls

40 BJO @ 24/20″

30 TTB

20/15 cal bike

:90 rest b/t

SCALING Jump rope – 100 Bar Taps @ 6″ out of reach