Thursday April 14, 2022

Warmup

2:00 Row

10 KB RDL

10 KB Sumo DLHP

10 KB Goblet Squats

10 Russian KBS

10 Halos (KB around the head)

10 Dead Bugs

:30 Plank

Mobility

Front Rack Stretch on Bench 1:00

Couch Stretch :30/Side

Skill/Strength

Bench Press

1x1 at 70% of training max

1x1 at 77.5%

4x3 at 82.5%

1xAMRAP at 82.5%

Stop 1-2 reps short of failure on the AMRAP set.

WOD

AMRAP 16:

2000m row, followed by

15 wallballs

25 situps

15 kb swings

F:  light kb

P1:  55/35

P2:  35/25

C:  70/45; 15 GHD situps instead of regular situps; heavy wallball

The row is only performed once.