4.16.2019

Warm-up
200m Row

2 Rounds
10 Air Squats
10 Pause Air Squats
5 Walk Outs

PVC Shoulder Progression
PVC Box Stretch

4×10 Banded Face Pulls
Superset with
4×30 Second Dead Hang

Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
200 meter row
6 wall balls (20/14)
12 box jump overs (24/20)

3 minute rest

8 minute AMRAP
200 meter run
6 pull-ups
12 hollow rocks

3 minute rest

8 minute AMRAP
50 meter OH 2X DB carry (50/35)
6 Devil Press (50/35)
12 OT DB Burpees

Strength Programming
4×8 Strict Barbell Press
4×10 Bent DB Flyes
4×10 Banded Pull Aparts

Comp Training
10 Minute EMOM
100m Sprints

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