Run 5 miles….April Fools! – For time. 12-12-10-10-8-8 Wall Balls (20/10) Run 200yds Conventional Deadlifts (165/85) Incline Y’s (25/10) TRX Bicep Curls Starfish Situps (LR=1)
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Circuit 1: 5X12. 1 min rest after set. Incline Chest Press (RPE 8) Wide Grip Pushups – Circuit 2: 5X12. 1 min rest after set. DB Strict OHP (RPE 8) Close Grip Push-ups – Circuit 3: 5X12. For Time. DB Floor Chest Press (RPE 8) Run 200 Yds
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18 min to complete. Sumo Deadlifts- Establish 10 RM. – For Time. 8-10-12-12-10-8 KB Stiff Leg DL (55/35) DB Revese Fly (25/15’s) Pull-ups or TRX Pull-ups Single Leg Hip Bridge
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16 min to complete. Squat- 5X2@80% or 5X8@RPE7 – For Time. 15-12-9 DB Thruster (35/15’s) Weighted Situps (20/10) TRX Pistol Squat Weighted Core Twist (20/10) LR=1
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25 min to complete. Bench- Establish new 1RM or 5X10@RPE 7 – For time. 50- Pushups 40- DB Snatch (55/25) 30- DB Incline Chest Press (35/15’s) 20- Strict Hanging Leg Raise 10- Burpees
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Complete in any order. Rest 30 sec in between sets. – Circuit 1: 4X15. TRX Low Rows DB Bent-over Rows (25/15) – Circuit 2: 4X15 KB Swings (55/25) Jump Rope x10 – Circuit 3: 4X15 Conventional Deadlifts (95/55) BB Lateral Jump-overs (LR=1)
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5 Rounds for time. 10X- Bench Press (165/65) (115/35) 15X- Lying DB Skull Crushers (55/25) 10X- Push-ups 15X- V-situps 100X- Jump Rope
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