Sunday, April 6
“I really only love God as much as I love the person I love the least.”
― Dorothy Day
Warm-up
x2
PVC Shoulder Work 1:00
Med Ball Slams 1:00
Med Ball Front Squat x 10-15
Med Ball Push Press x 10-15
Med Ball Snow Angels 1:00
Strength/Skill
(Superset)
Standing Dumbbell Arnold Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
Supinated Strict Pull-ups 4x12
Rest as needed between sets.
3-4 sets of 8-12 reps (break up sets as needed).
Movement Demos
WOD
For time:
Dumbbell Farmer Carry, 50/35 lbs, 100 m
Air Bike, 1000 m
Dumbbell Farmer Carry, 50/35 lbs, 100 m
Rest 5 min, then:
3 rounds for time of:
12 Hang Power Cleans, 95/65 lbs
9 Wallballs 20/14
6 Burpees
Cool Down
Foam Roll - Athlete’s Choice