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Thursday 4/26/2018

Warmup

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

400 m run

Workout warmup:

10 min alternating EMOM

Strict dips max set (band if necessary but make it difficult)

Dumbbell hammer curls, 10 reps total. Use enough weight to feel the burn as Arnold would say. (Use heavier weight if you can)

Workout

15 minutes of:
15 wall ball shots, 20/14
15 kettlebell C&J, 24/16 kg
15 push-ups(perfect)
15 abmat situps, (palms on ground)
15 burpees

Endurance:

25 minutes of:

150 m run
15 wall ball shots, 20/14lb
15 kettlebell C&J, 24/16 kg
15 push-ups(perfect)
15 abmat situps, (palms on ground)
15 box jumps, 24″/20″ 

Lift and Skill:

Make up a lift and skill you missed this week

Earlier Event: April 25
Wednesday 4/25/2017
Later Event: April 27
Friday 4/27/2018