Friday April 30, 2021

A.

5:00 Easy Bike 

 

B.

Two Sets:

20 Single-leg Glute Bridges (10 per leg)

20 Side Hip Raises (10 per side)

20 Plate Jumps 

 

C.

Two Sets:

10 Scap Pull-ups

10 Air Squats

5 Box Jumps (24 in)

 

D.

On the Minute for 10 Minutes

Minute 1: 10 Calorie Ski-Erg

Minute 2: 30 Double Unders 

 

E.

For Time:

2 Rounds:

20 Wall Balls (20 lbs)

20 Pull-ups

 

Rest 2:00

 

2 Rounds:

10 Thrusters (135 lbs)

10 CTB Pull-ups

 

F.

Five Sets:

4 Overhead Lunges (2 per leg)

2 Overhead Squats 

(Focus on Positioning)

 

G.

Seven Sets:

2 Squat Clean Thrusters

(Drop and Reset between reps)

(Build to a heavy double)

 

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E.

5:32 (2:02, 1:30)

 

F.

95,135,155,170,185

 

G.

135,155,175,195,215,235,255