PERFORMANCE
Warm-Up
Two sets of:
Run x 200m
Bodyweight Walking Lunge x 20 reps
Passive Hang on Pull-up Bar x 30 seconds
Followed by…
Two sets of:
Row x 90 seconds
Barbell Strict Press or Push Press x 10 reps
Then…
A.
Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
40/30 Calories of Rowing or Ski Erg
30 Shoulder to Overhead (115/75 lbs)
20 Alternating Front-Racked Reverse Lunges (115/75 lbs)
bonus clean work
e2mom 2 hang cleans + 1 full clean
100-100-120-120-130-135-140-140
A. scaled to 95#s
3 rds + 32 cal row
3 rounds at 95#
10:00 / 10:00 / 15:00 (approximately)
STO
8/8/6/6/2
8/6/6/5/5
6/6/5/5/4/4
Lunges in sets of 10
Yesterdays
A. 5 sets
Banded Lumberjack Squat x 8 @ 40×1 – BB+25#, 25, 30, 35, 40 (blue band)
Prone PVC Front Rack Stretch x 2min (freaking OUCH!!)
B. Against 3 min running clock w/ 2 min rest between sets x 3 sets
18 Cal AB – 1:38, 1:34, 1:38
Max Wall Ball Shots @ 14#/9′ – 25, 25, 25
(wall balls done outside to actual 9′ target)
70* in Upstate NY today!!! NOT an April Fool’s joke!!