Tuesday, Apr. 10th, 2018


A) Warm Up

:30 Seconds

Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Faster Row
Banded Air Squats


Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

3 Rounds:

20 Deadbugs
20 Twisting Crunches
5 Tempo Dumbbell Row (10 total)


For Time:


Wallballs 20/14
Sumo Deadlift High Pulls 75/55
Box Jumps 24/20
Push Presses 75/55
Calorie Row

The weight on the barbell should be light, something that athletes could complete 25+ repetitions unbroken when fresh. Using one barbell with one weight for both movements today.