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Monday April 21

Dynamic Warm Up Press 15 Min to est 1 RM or 3 RM for intermediate 5 RM for beginners 1 min Row 22spm 1 min Row 25spm 1 min Row 28spm 30 sec max Row 2,000m Row For Time Cash Out: Pull Ups 3x8, Plank 3x40 sec

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Monday April 14:

Dynamic Warm Up Press 4x1, last set at 85% AMRAP 4 5 Thrusters (95/65) 5 Pull Ups Rest 2 min AMRAP 4 5 Thrusters (95/65) 5 Pull Ups Cash Out: Pull Ups 3x8, Plank 3x40 sec

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Monday April 7:

Dynamic Warm Up Press 5x2 last 3 sets at 90% AMRAP 8 8 STO (95/65) 8 Box Jumps (24/20) Cash Out: Pull Ups 3x6, Plank 3x30 sec

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