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