Monday, May 13th

Workout of the Day
Fitness
A1. Box Squat 10-10-10-10
“A2. Incline DB Bench Press
4 x 6-8 Reps”
B. 3 Rounds For Time
100m Sandbag Carry
12 Dual KB Cleans
300m Run
Max Effor Lower Conjugate
“25 Cal Ski or Bike
Standing Neck CARs x 2 ea direction
Standing Spine CARs x 2 ea
Standing Hip Cars x 2 ea
Seated Box Jump 3 x 3
+
Banded Good morning 3 x 15

” 5 attempts to Find 1 RM Deadlift
SS
Glute ham Raise x 5-7 Reps @3111
Staggered Stance Dual KB RDL x 10-12 ea leg @3111

“AMRAP 12
50 Double Unders
10 Strict Pull ups
15 Dual RKBS”
150 Seated Hamstring Curls

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