Monday, April 25th, 2022

WARM UP

2 Sets

1:00 Bike or Ski

-5 Inchworms to Cobra Pushup

-5/5 Tempo SA Ring Rows

then

2 Sets

-10 Crush Grip Plate Presses

-10 Crossover Snow Angels

-10 Scap Push-Ups

GET STRONG

In 12 Minutes

DB BENCH PRESS 4×8

STRICT PULL-UPS 4 x 5-10

*superset the 2 movements

*use band if needed to get in rep range

GET FIT

12 down to 1

-DB Snatch (50/35) (Rx+70/50)

-Toes-to-Bar (mod: Toes to Air, Knees to Chest, V-Ups)

*14 Minute Time Cap

RECOVERY

-Lacrosse Ball Roll Chest and Shoulders

-Handcuff Stretch 1:00

-10 Scorpions

EXTRA CREDIT

Ski Erg

5:00 Max Cal Ski

Rest 2:00

5:00 Max Cal Ski

*score is total cals