Tuesday, April 5th, 2022

Coach Led Warm Up

Down and Back Shuttle Run x 8 Times

then,

w/ #2.5 or #5 plates

2 Sets of

-8 Is

-8 Ts

-8 Ys

-8 “Lu Raises”

then

15 Empty Barbell Bench Press

STRENGTH

Bench Press

In a 12 Minute Window complete the following sets

10, 8, 6, 4, 2

In between each set perform 15 band pull aparts

*score is heavy double

GET FIT

EMOM x 15

-:40 Max Rope Climbs (Rx+ Legless)

-:40 Seconds Max Slam Balls (50/30)

-:40 Max Strict Ring Dips

*1 Successful Rope Climb equals 10 reps

RECOVERY

Crossover Symmetry

Lacrosse Call Roll Pecs

Table Stretch

Extra Credit

GYMNASTIC STRENGTH

4 Rounds

-10 sHSPUS

-10 Difficult Ring Rows rest :90

*scale hspus to a number you can do in 2 sets or less or to DB Z Press