April 3, 2019

Thursday

Fitness

4-5 Sets
5 Deadlifts
12 Curl to Presses
12 Double KB Bent Over Rows
12 Strict Dips

*Group Stretch*

Performance

On a 10 Minute Clock:
Establish 5RM Deadlift

-Rest 5:00-

On a 10 Minute Clock:
Establish 3RM Thruster

*Group Stretch*

Conditioning Express

In 3 Minutes:
15 Burpees
AMRAP Max Calorie Bike

REST 1 MINUTE

In 3 Minutes:
15 Burpees
AMRAP Max KB Swing

REST 1 MINUTE

In 3 Minutes:
15 Burpees
AMRAP Max Box Jump

REST 1 MINUTE

In 3 Minutes:
15 Burpees
AMRAP Max Calorie Bike

Lower Intensity

a.) EMOM for 8 Minutes:
2-5 Deadlifts
b.) TGU, x14-18 (7-9/arm)
c.) 3 Sets:
Row 800m + Run 800m
Rest as needed b/t sets