April 15, 2019

Tuesday

Fitness

3-4 Sets:
Tempo Back Squat, x5 (32X2)
KB Armbar, x2/arm
SL Crossbody RDL w/ Row, x8/side
Seated Snow Angel, x:45-sec

12 Minute AMRAP
3-6-9-12-15-18-21
TTB (Scale: Target TTB, SL Alt. TTB, V-Ups, Sit Ups)
Thruster (95/65)
Box Jump (24/20)

Performance

Back Squat 2-2-2-2-2-2-2

12 Minute AMRAP
3-6-9-12-15-18-21
TTB
Thruster (95/65)
Box Jump (24/20)

Conditioning Express

3 Rounds for Reps
1:00 Jump Rope
1:00 Hollow Hold
1:00 Box Step Ups
1:00 Push-up Plank
1:00 Bike
1:00 Bent Over Row
1:00 Row
1:00 DB Strict Press
1:00 REST

Lower Intensity

a) Back Squat, 4×8
b)3 Sets NOT for Time:
50m: R arm OH Carry, L at side
50m: L arm OH Carry, R at side
50m: Front Rack Carry
50m: Both OH Carry
Rest as needed b/t Sets
c) EMOM for 10 Minutes:
Odd- Dumbbell Snatch, x12
Even- Jump Rope, x:30-sec
d) Crossover Symmetry Iron Scap