April 30th, 2018

MONDAY

Fitness:

“A. 2 Clean + 2 FS+ 2 Shoulder to OH x 4 sets rest as needed
+
6 min AMRAP
7 DB Thruster
3 Strict PU
rest 1 min

60 sec AMRAP Max Cal AB
rest 1 min
6 min AMRAP
3 DB Thruster (heavy)
7 Burpee Over DB (lateral)
rest 1 min
60 sec AMRAP Max Cals AB
**the AB is not a rest, this is an all out effort**
+
3 sets
Alt’ing DB BP x 8
Double KB Row x 8
SLOW and CONTROLLED”

Competition:

“A. Front squat – 4×6 (build)
B1. Low ring push ups – 4x 5-8 *focus on keeping a nutral wrist, turn rings out at top of push up*
B2. Box tricep dips – 4×10 slow and controlled
+
4 sets
6 HC
10 BF burpees
12 Lunges in Place (6 per leg)
rest 90-120sec each set”