14
Apr
4.15.15
WARM-UP
5 Min Run/Row/Bike
2 rounds
10 Wall Slides
10 Banded Pull Aparts
10 Tuck Jumps
10 Front Squats with Bar
STRENGTH/SKILL
Front Squat
2×10 (10 Second decent/10 second pause/explode up)
1xME (at least 1 more rep than last week)
Clean Grip RDL
5×3 @ 55-60% of your 1RM DL
GHR
3×10 AHAP
METCON
12 Min AMRAP
15 Box Jumps 24/20
10 Air Squats
5 Burpees
EXTRA WORK
Push Press + OHS w/ Jerk Grip
5 x 1+1×3
Weighted Push-up on Knuckles
3xME
Back Extensions
4×12
CORE
Work on your T2B
MOBILITY
Individual Basis