Thursday – 4/18/2019

The Workout for Thursday is:

WARM-UP
(Primer)
EMOM x 4
-50′ Bear Crawl
-30 Bar Taps

(Mobility)
2 Rounds
-10 Band Pull-Aparts
-10 Banded Y-Pulls

(Specific)
2 Rounds
-5 Push-Ups
-5 Sit-Ups
-5 Strict Pull-Ups/Ring Rows

STRENGTH
Bench Press
5 x 5
*Start at 65% and climb based on feel.
*Between sets, perform 6 to 8 DB Rows /side.

METCON
15min. to get as far as possible…
50 – 40 – 30 – 20 – 10
Double-Unders
Sit-Ups
Immediately into;
10 – 20 – 30 – 40 – 50
Alternating DB Snatch (50/35)
Pull-Ups
*Rx+ 1-2-3-4-5 Muscle-Ups instead of Pull-Ups

EXTRA CREDIT
[Accessory]
400m Farmer Carry
Use two (55/35) KBs

[Engine]
Row 30-45 minutes
Moderate pace. Keep s/m between 20-24