Friday, April 19th

Body Building: Super Set x 4 Rounds:

Flat Bench Flies x 12,

KB Pull-overs x 12,

Single Arm KB Row x 10 (each arm)

+++++++++++++++++++++++++++

Strength: OTM x 10 Minutes

Bench Press x 3

++++++++++++++++

WOD: 10! of

KBS 70/55#,

Calorie on Assault Bike

Joe Kusnitz
Thursday, April 18th

Warmup: 10 minutes of:

10 Shoulder Shrugs,

10 Banded lat pulldowns,

20 mountain climbers

++++++++++++++++++++

Strength: OTM x 10 Minutes

3 Clean & Jerks

++++++++++++++++++

WOD: “Annie”

50-40-30-20-10 of

Double Unders

Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

10 x 200 meter row + 400 meter run

Self regulated rest (coaches opinion -> 1:1 work to rest)

Joe Kusnitz
Wednesday, April 17th

Warmup: 10 Minutes of:

8 Calorie Ski Erg,

8 Single Leg Romainian Deadlift (each side),

8 Split Squats,

8 Slamballs,

8 Supermans

++++++++++++++++++++++++++

Strength: OTM x 10 Minutes

3 Deadlifts

++++++++++++++++++

WOD: 3 Rounds for time:

800 meter run,

30 pushups,

50 situps

Joe Kusnitz