Friday- May 1st

Weekly Warm-Up: 1-2 Sets

+ Today's Warm-up Movements:

*3 Touches x 5

*Push-ups x 10

A. Four sets of:

Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Rest 90 seconds

B. With Equipment

“Sandpaper” With Equipment AMRAP 12:00 2 Deadlifts (135/95) 2 Wall Balls 100m Run/125m Row 4 Deadlifts

4 Wall Balls

100m Run/125m Row

6 Deadlifts

6 Wallballs

100m Run/125m Row Continue to Add (2) Reps to DL + WB Per Round

B. Without Equipment

“Sandpaper” AMRAP 12:00 2 Odd Object Clean and Jerks 2 Odd Object Thrusters 30 Line Hops 4 Odd Object Clean and Jerks 4 Odd Object Thrusters 30 Line Hops 6 Odd Object Clean and Jerks 6 Odd Object Thrusters 30 Line Hops Continue to Add (2) Reps to Dumbbell Movements Per Round

C. Buy-Out

Pigeon Stretch x 2:00 each Quad Smash x 1:00 each

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