Monday 4-3-23

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