Wednesday, April 27th, 2022

WARM UP

2:00 Row or Ski (sprint for :05 every :30)

then,

-15 Calf Raises

-10 Scorpions

:15 of Heel Walking

-10 Pogo Jumps

w/ Light DB

2 Sets

-8 Strict Press (L)

-16 Line Jumps

-8 Strict Press (R)

-16 Line Jumps

STRENGTH

STRICT PRESS

EMOM x 10

-4 Strict Press

*goal is to use the same weight as last weeks 3 reps

METCON

4 Rounds For Time

-60 Double Unders (mod:90 single unders)

-30/24 Cal Row/Ski

-15 Push-Ups (Rx+HSPUs)

16 Minute Time Cap

RECOVERY

-CrossOver Iron Scarp Protocol

EXTRA CREDIT

EMOM x 10 Alt. Movements

-15-20 GHDSU

-10 Pendlay Rows (build across sets)