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Monday, April 8 2019

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4 Rounds For Time with Increasing Loads:

20 Deadlifts
15 Barbell Push-ups
10 Hang Squat Clean
5 Shoulder to 0verhead
1 Rope Climb 15′ RX+ Legless MRX 10′

Rest 3min after each round/ increase load

Round 1 Load = 115/75 RX+ 135/95 MRX 95/65
Round 2 Load = 135/95 RX+ 155/105 MRX 115/75

Round 3 Load = 155/105 RX+ 185/125 MRX 135/85

Round 4 Load = 185/125 RX+ 205/135 MRX 155/95

Core & Shoulder Development

30 Walking Double KB OH Lunges (15each leg)
30 GHD Sit-Ups
30 Double KB Romanian Deadlifts

30ft Handstand Walk or 100ft Bear Crawl

30 Hip Extensions

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