April 3, 2018

4/3/18

Warm-up
Row 500m
Bear Crawl The Grid and Back
25 Air Squats
Run 400m
Group Joint Mobility
Weightlifting
Shoulder Press (EMOM 15)
EMOM 15
Min 1: 1 Strict Press
Min 2: 2 Push Press
Min 3: 3 Push or Split Jerks
**Goal is to use heaviest weight you can Strict Press each time
Metcon
Metcon (4 Rounds for time)
4 Rounds Each For Time:
20 Air Squats
15 Pullups
10 Burpee Box Jump Overs 24/20
**Rest 2 Min Between Rounds

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