Thursday 4.28.22

WARMUP

10 min AMRAP

1 min cardio

10 DB Floor Press (light)

10 DB Row (light)

10 DB Snatch (Light)

10 Box Step Ups

Then…

3-5 min foam roll

STRENGTH

Pausing Bench Press (3 sec pause at bottom)

3×5

Bent DB Rows

3×10

WOD – Recovery Pace

400m Run/500m Ski/Row
20 Alt DB Clean and Jerk (50/35) (35/25)
20 Empty Barbell Good Morning (45/35)
1 min Plank
1000m Calorie Bike
20 Alt DB Snatch (50/35) (35/25)
20 Empty Barbell Romanian Deadlift (45/35)
1 min Plank
400m Run/500m Ski/Row
20 Alt DB Front Rack Box Step Ups
20 Barbell Front Squat (45/35)
1 min Plank

STIMULUS:
Duration: Long
Weight: Light
Skill: Moderate
Volume: Recovery

OPTIONAL POST WOD

Midline Accessory:
3 Rounds For Quality:
Russian Twists x 20 reps
Flutter Kick x :30seconds