Friday, May 3rd

Workout of the Day
Fitness
5 Burpee Tall Box Jump
5 Vertical Med Ball Toss (max height)”
“3 Rounds – Build pace a little each round
12 Dual KB Cleans
Run 200m
rest 60sec”
“4 Rounds – Slow Down and Control
10 Windshield Wipers/side
6 Ring Face Pulls 2112”
A. Deadlift Off Blocks Above Knee
5,5,4,3; rest 3mins Barbell is set up just below knee – adjust blocks appropriately
B1)
Back Extensions
3131; 5-7reps; rest 45sec
B2)
Single Arm Dumbbell Torso Row
30X1; 6/arm; rest 45sec x 3
B3)
Incline Bench Dumbbell Curl
3131; 6-8reps; rest 90-120sec x 3
Friday
“2 Rounds
Elbow CARS x 3 ea
Standing Wrist CARs x 4 ea way
Scap CARS x 3-5 ea
GH CARS x 3-5 ea way”
“Every 45sec x 10 sets perform 3 Banded Axel Bar Bench Press @45% 1RM
SS
Single Arm DB Row 3 x 8-10
Feet Elevated Inverted BB Row 3 x 10

“AMRAP 15
2-3 Rope Climb
100m Farmer Carry
12 Bicep Curls

Dead Hang Challenge 100 seconds

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