Good Morning x3-5
Staggered Deadlift x3-5/side
MB Muscle Clean (3-5) + Split Squat (3)/side
Row x30 seconds
1-2 Rounds
—
Reverse Front Rack Lunge (2-4alt) + Reverse Lunge Wall Ball (2)
Heel Tap + Ankle Pop + Single Unders x10-20 seconds
Row 30 seconds
—
Every 4 Minutes for 7 Rounds:
Row 250m/200m
Reverse Lunge Wall Ball x20
Double Under x50
In 25 Minutes:
Shoulder Press x5-7 @ 3 second eccentric
Pull Over x10-20
Bent Row x6-8/side
Rest As Needed
6 Rounds:
DB Snatch x40 seconds
Rest 20 second
Box Jump x40 seconds
Rest 20 seconds
T2B x40 seconds
Rest 20 seconds
Happy Belated Birthday Chris Brown, Happy Birthday Rae!
A Special day for two amazing out going people who’s laughs will fill the room bring smiles to everyone’s faces. You are both kind and amazing humans. Thank you for being such amazing people in our world.
21-15-12-9-6-3
DB Front Squat
Hang x30 seconds
Alternate Every 2 Minutes for 5 Rounds:
1)Row 500m/350m
2) Double Under x35 + Burpee x10
Happy Early Birthday Michelle!
Up and at it first thing in the morning you are always ready to rock, Thank you for always spreading the good word and leading from the heart.
AMRAP 20 Minutes:
Single Arm DB Shoulder Press x10/side
Ring Row x10
Split Squat x10/side
TGU Sit Up x5/side
Ring Row x5
Split Squat Hold x10 sec/side
9-8-7-6-5
Deadlift (65%)
Box Jump
T2B
21-15-9
Push Press
Row (calorie)
In 25 Minutes:
Back Squat x5-7 @ 3 second eccentric
*Build to 3-5 challenging work sets
–
Step Up x10/side
Single Leg RDL x8/side
Rest As Needed
*Compare to March 16/26
AMRAP 20 Minutes:
Single Unders x75-100
DB Hang Squat Clean x6