Wednesday, April 24th

Workout of the Day
Fitness
“2-3 Sets NFT
30sec/leg Single Leg Glute Bridge Hold
rest 15sec
Reverse Plank Bridge 30sec
rest 15sec
Tuck L-Sit 30sec on Parallettes
rest 15sec
50′ B Skips
rest 60sec”
A. RNT Clean Grip RDL
3131; 7,6,5,5 rest 2-3mins
41X1; 6-8reps x 1 set; 4-6reps; x 2 sets ; rest 75sec
B1. Barbell Floor Press
B2.Dual Dumbbell Prone Row
40X2; 6-8reps; rest 75sec x 3
D. 10mins Continuous Work Grinder
“20m Bear crawl
10 Dual KB Clean 53/35
20m Farmers Carry (as heavy as you want on the KB or DB)
AMRAP Ring Push Up @ 4040 Tempo (stop as soon as you lose tempo or position and move to the next station)
200m Row”
Wednesday
“50 Cal bike/ski/row
2 Rounds
seated Box Jump x 5
Sled Sprint x 10m
Side Lunge x 10
Banded Frog Bridge x 15”
“Every 45sex x 10 sets perform 2 Deadlift off 25lb plates @70% 2RM
SS
3 x 3-5 wtd Negative Pull Ups 3-5 cnt
3 x 1 wtd Box Jump (height and weight challenging)
3 x 10 Sand Bag Squat”
“AMRAP 9
Deadlift 135/95
Burpees Over Bar
Knee to Elbow
2,2,2
4,4,4
ect

2 x 45 Side Plank ea side Holding KB in Free hand

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