April 30th, 2020

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STRENGTH

Floor Press - Work up to a heavy set of 3

​Use appropriate implement for your goal and skill level: barbell, dumbbells, kettlebells, axle, etc.

ACCESSORY

*ALT EMOM x8*

(1a) Dumbbell Row
(1b) Dumbbell Zydrunas Press


​CONDITIONING

*AMRAP 15*

15 Calorie Row
8 Strict Pull Ups
8 Shoulder to Overhead

AHAP using dumbbells or kettlebells as necessary.

ACCESSORY

*ALT EMOM x8*

(1a) Pull Ups or Towel Rows
(1b) Dips or Push Ups


​CONDITIONING

*AMRAP 15*

200m Run
100ft. Overhead Carry
10 Burpees

AHAP using dumbbells, or kettlebells, or something similar as necessary.