Monday- April 20th

Weekly Warm-Up: 1-2 Sets 60 second Run/Bike/Row (any machine you have access to) 30 seconds of V- ups 60 seconds of Plank Shoulder Taps 30 seconds of Superman Hold 60 seconds of Inchworms 60 seconds of Bottom of Squat Hold

+ Today's Warm-up Movements: *Floor Touches x 20

*Huggers/Skiers x 10 each

A. Bench Press

4 x 3 @ 80%

B. With Equipment

“Castaway” AMRAP 20:00 4 Strict Pull-ups 8 Burpees 12/10 Calorie Row

B. Without Equipment

“Castaway” AMRAP 20:00 8 Odd-Object Rows 8 Burpees 12 Odd-Object Step-Back Lunges

C. But-Out

Calf Smash x 2:00 each

Glute Smash x 2:00 each