Monday 4/21- 6pm

Tuesday 4/22- 6pm

PART A
Split Stance Squats 5 x 10 reps/leg

PART B
AMRAP in 12 minutes
Ski Erg 200m
15 Single Ring Ring Rows
10yd Broad Jumps

Wednesday 4/23- 6pm

PART A
3 Sets
10 Rower Pikes
30 sec Side Plank R
30 sec Side Plank L

PART B
5 Rounds Every 5 minutes
Bike .6/.7 miles

Thursday 4/24- 6pm

PART A
Pull-Up Progressions
6 x 5 reps OR 5 x 3 reps Lying Rope Climbs

PART B
21-15-9 reps of
Box Jumps
Shoulder to Overhead
*Note: 20yd Sled Pull after each round- pull with arms while legs stay in place

Friday 4/25- 8am

PART A
3 Sets
Hammer Curls 21s
12 Band OH Tricep Extensions
12 Plank Walk-Ups

PART B
Row Sprint for 30 seconds for “X” calories then,
Complete 3 Rounds of
“X” Power Cleans
“X” Front Squats
Row Sprint for 1 minute for “X” calories then,
Complete 2 Rounds of
“X” Hang Power Cleans
“X” Shoulder to Overhead
Row Sprint 2 minutes for “X” calories then,
Complete 1 Round of
“X” Hang Power Clean and Press
“X” Front Squats