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MONDAY 20210405

Warm-up

10 Banded Passthru
10 Banded Good Mornings
10 Banded Pull-aparts (Crossbody/diagonal)
10 Banded Pull-thrus on Rig (Glute Activation)
10 Banded Face Pulls on Rig
10 Banded Palof Press/side
Banded Shoulder Distraction Stretch
10 90/90 Hip Switches
Wrist Stretch

2 Rounds for CNS Prep w/heavier DB:
3 Broad Jumps
6 Single Arm KB/DB Push Press (3/arm)


Strength and Skill

Every 1:30 for 12:00 (8 sets):
Push Press x 1 Rep *

* Start moderate (70% of 1RM Push Press) and build to a 1RM for today.


Push Press 1×1

Push Press for load:
#1: 1 rep

Scoring: Load


FITNESS 20210405

3 Rounds for Time:
15/10 Calorie Bike
12 Burpees
9 Hang Power Cleans (115/85#)

* 15 Minute Cap

Scoring: Time


PERFORMANCE 20210405

3 Rounds for Time with a 15 Minute Cap:
21/15 Calorie Row
15 Burpees Over Bar
9 Clean and Jerks (155/105#)

Scoring: Time

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