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Tuesday May 12

General Warm Up Dynamic Warm Up Alternate between movements at 75 second intervals Press 4x10 at 50% Ring Rows 4x10 AMRAP 10 10 Pull Ups 10 Push Ups 10 Sit Ups 10 Air Squats EMOM Burpees Cash Out: Dips 3x8, Lateral Raise 3x10

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Monday April 27

General Warm Up Dynamic Warm Up Alternate between movements at 75 sec intervals Front Squat 4x8 at 50% KB Swings 4x10 Every three minutes, for a total of four sets, complete the following as quickly as possible: 15 Cal Row 15 WB (20/14) *Bonus 5 Burpees Cash Out: Bench 3x5, Pull Ups 5x5

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Tuesday April 14

General Warm Up Dynamic Warm Up Press 3x2, last set at 85% Every 2 min for 4 Rds 30 sec max Burpees 5 Power Cleans 5 STO Cash Out: Pull Ups 5x5, Dips 3x8, Lateral Raise 3x10

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