Warm Up:

10 Cals on Assault or Airdyne bike

Spiderman Lunge 30’

Walking kicks 30’

Seal walk 30’

Broad jump 30’

5 min DU practice


Floor Press



Increase weight ea set


Compare to 12Apr

Time to see if your work over the past few weeks has paid off. Goal is to hit heavier loads per set than you did on 12 Apr. Hit the warm ups sets intelligently to prep for the weight you plan to use. Kill it!


15 min AMRAP:


15 Overhead Squats 115/80

50 Double Unders


Don’t try to sprint at the get go. Find a pace you can maintain all 15 min.


OHS -> As Needed


DUs -> 50 penguin jumps or attempts through 50 rope contacts

Cool Down:

Banded bully stretch – 2 min


Calf stretch on rig – 1 min per side


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s