Tuesday, April 19th, 2022

WARM UP

3 Minute Row (:30/:20/:10)

then,

2 Sets w/ #2.5 or #5

-8 Is

-8 Ys

-8 Ts

-8 Lu Raises

-4 Burpees

then build to Strict Press weight

STRENGTH

STRICT PRESS

EMOM x 10

-3 Strict Press

METCON

For TIme:

20 Devils Press* (50/35) (Rx+70/50)

20/15 Cal Row

15 Devils Press

40/30 Cal Row

10 Devils Press

60/45 Cal Row

5 Devils Press

80/60 Cal Row

*Single DB

25 Minute Time Cap

RECOVERY

1:00 Straddle Stretch

Spend 3:00 Rolling shoulders with lacrosse ball

1:00 Straddle Stretch

EXTRA CREDIT

3 Sets

-8 DB Front Raises

-8 DB Lateral Raises

-8 DB Bent Over Flys

Rest as needed between sets