HELLO APRIL!
Warm Up:
Run 800m
15 OH Squats (pvc)
20 Sit Ups
10 Burpees
Mobility:
Squat Opener
Frog Rotation
Lunge Full Rotation
Quad Stretch
Strength:
Back Squats with 2 sec pause
8-8-8-5-5
WOD:
AMRAP in 20 min of:
2 Front Rack Lunges (135/95#)
2 Shoulder To Overhead (135/95#)
Run 200m
4 Front Rack Lunges
4 Shoulder to OH
Run 200m
6 Front Rack Lunges
6 Shoulder to Overhead
Run 200m
8
8
Run 200m
10
10
Run 200m
increase by 2 reps each set until 20 min
***you are only allowed 1 barbell so both movements will be the same weight