Saturday, April 15
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-7cff2a99-7fff-05ac-ed2a-7f6dae45d2ac">4 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-7cff2a99-7fff-05ac-ed2a-7f6dae45d2ac">4 Shuttle Runs @ Easy-Moderate Pace</span></p><p dir="ltr"><span id="docs-internal-guid-7cff2a99-7fff-05ac-ed2a-7f6dae45d2ac">10 Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-7cff2a99-7fff-05ac-ed2a-7f6dae45d2ac">20 Plank Shoulder Taps</span></p>
Weightlifting
EMOM X 6 (3 Rounds for reps)
<p dir="ltr"><span id="docs-internal-guid-779ec70c-7fff-9887-c733-2056134ecf61">EMOM X 6</span></p><p dir="ltr"><span id="docs-internal-guid-779ec70c-7fff-9887-c733-2056134ecf61">Minute 1: 1 Shuttle Run + 1 Wall Walk</span></p><p dir="ltr"><span id="docs-internal-guid-779ec70c-7fff-9887-c733-2056134ecf61">Minute 2: 1 Shuttle Run + 5 Shoulder to Overhead (Building to Workout weight)</span></p>
Metcon
« Sid and Geno » (AMRAP – Rounds and Reps)
AMRAP X 30
I Go, You Go w/ A Partner
1 Wall Walk
3 Shuttle Runs (50ft (25 down/back) = 1 Rep)
5 Shoulder to Overhead (155/105lb) (70/50kg)
I Go, You Go w/ A Partner
1 Wall Walk
3 Shuttle Runs (50ft (25 down/back) = 1 Rep)
5 Shoulder to Overhead (155/105lb) (70/50kg)
LEVEL UP OPPORTUNITY: Wall Walk + Wall Facing HSPU (Gymnastic Focus)
Cooldown
<p dir="ltr"><span id="docs-internal-guid-a62527b1-7fff-e94b-e9c2-7a493af09a41">1:00 Hands on Wall Prisoner Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-a62527b1-7fff-e94b-e9c2-7a493af09a41">1:00 Standing Calf Stretch</span></p>