Wednesday, May 4th, 2022

WARM UP

Tabata Row or Ski

then,

2 Sets

100’ OH KB Carry each Arm

10 H2H KB Swings

10 Plank Push-Ups

then,

Coach Led Barbell Warm-Up

STRENGTH

EMOM x 10

-3 Strict Press

*try and use more weight than last weeks 4 Rep

GET FIT

For Time: 2 Rounds

-500/450m Row or Ski

-20 BBJOs

-20 Power Snatches (95/65)

*16 Minute Time Cap

RECOVERY

CrossOver Iron Scap Protocol

EXTRA CREDIT

Alt. EMOM x 10

-10 Barbell RDLs

-:30 Hollow Hold