Workout of the Day – Tuesday April 20th
Warm up
2 rounds
10 PVC back squat
30sec hollow rocks
15 PVC good mornings
8 push ups
20 alt. Groiners
10 PVC pass thrus
Strength
Back squat
6×3
Ascending to 80% of 1RM
Conditioning
5 rounds (20min cap)
12 ring rows
10 STOH 135/85
5 OHS 135/85
EVF360
A) 4 rounds
30 sec hollow rock
20 DB RDLs
10 push ups
10 pull ups
B) 15min AMRAP
3-6-9-12-15-18-21-24……
Dips (ring, matador or box)
DB push press
Box Jumps
200m run after each round
2021 04 19