Monday April 5th WOD

Core Work:

Tabata: 20sec on, 10 sec off (4min total)

Crunches x 4

Elbow Planks x4

Tabata

Farmer carries (you will walk around the gym holding a KB or DB in each hand for 4 rds tabata style)

Strength: Shoulder Press 5x5 @ 82.5 %

In between working sets complete:

• Banded Face Pulls 3x10

• Bent over rear delt row 3x10

Conditioning:

12min Amrap:

200M Run

4 Push up + Renegade Row (Push up +Left/right row is one Rep)(40/25)(35/20)

Run 200 Meters

10 HSPU or DB Kneel and Press