Wednesday, April 13th, 2022

Coach Led Warm Up

PVC Pipe Shoulder and Chest Mobility

then,

Pushup Complex (go to knees if needed)

2 sets

-5 Regular Push-Ups

-5 Wide Grip Push-Ups

-5 Close Grip Push-Ups

then,

Build to first working weights

STRENGTH

Alt. EMOM x 8

-8 Bench Press

-8 Pendlay Rows

*score heaviest bench set

METCON

12 Minute AMRAP:

-6/4 Strict Pull-Ups (mod: Eccentic Pull-Ups/Banded Pull-Ups)

-9 Burpees

-12 Push Press (95/65)

RECOVERY

3:00 Laying Wall Sit

3:00 Laying Straddle on Wall

EXTRA CREDIT

CORE

3 Sets

-20 V-Ups

-20 In and Outs

-20 Sit-Ups

rest :60