Mon, Apr 27, 2015

Warmup
• 20 Arm Circles

4 rounds of:
• 20 sec Plank
• 10 sec Rest
• 20 sec Wall Handstand Hold
• 10 sec Rest

3 rounds of:
• 100 m Run
• 10 Wallballs 20/14#

Strength (deload)
Shoulder Press
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Bench Press
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Core 
8 min Alternating EMOM: 
Even min: Max Ball Slams 50/30# 
Odd min: Max Mountain Climbers

Conditioning 
5 rounds for max reps: 
50 sec Bench Press 135/95# 
10 sec Rest 
50 sec One-arm DB Thruster 50/35# 
10 sec Rest 
50 sec 200 m Run 
10 sec Rest