29 April 2020
Warm-up: 5:00 Aerobic cardio (1000m Run), 3 Sets: 10x Push up with rotation, 10x Supine Ring/ BB Row, 10x DB Thruster.
Strength: EMOM: 10:00 – 4x Bench Press (50-60% – Focus on control through full ROM).
Stamina: 4 Rounds, not for time: 20x Kneeling Single arm KB Strict Press (10/side), 100m Bear Crawl, 10x Strict Chin up with 2 sec. hold at top of of each rep.
WOD: For time:
- 50x Box Jumps
- *EMOM: 3x Burpee
- Rest 3:00
- 50x Burpees
- *EMOM: 3x Box Jumps
Cool Down: 4 Sets: 20x Hollow rock