Apr 2017

20170402

“A:
3 sets, of:
Row 250M
Handrelease push ups x 10 reps
Shoulder wipes x 10 reps
Hand stand hold (nose to wall) x 30 seconds
Air Squats x 10 reps

B:
EMOM 10, of:
#even – Push Press x 4 reps
#odd – Push Jerk x 7 reps

C:
Fly High 22
With a pratner
AMRAP 22 minutes, of:
Row @22 cal
Power Cleans x 22 reps @40/30kg
Wall Balls x 22 reps @9/6kg
Toes-to-Bar x 22 reps

D:
3 sets, of:
Russian twists x 20 reps @10/5kg
90/90 Standing external rotations x 10 reps https://www.youtube.com/watch?v=9VGI8grVweQ”