10 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Back Ext/DB Triplet

D. Class Workout

A. MAX REPS PUSH PRESS @ 95/55 IN 60 SECONDS. *52 B. MAX (SECONDS) OHD HOLD WITH 2-KB'S (1.5/1) *61 C. MAX SUPERMAN PUSH-UPS IN 60 SECONDS *31 D. "The Flop"

WITH A 17M CLOCK COUNTING DOWN BUY-IN 2K/1,600M ROW THEN W/REMAINING TIME: AMRAP: 5 BURPEE PULLUPS 10 SUPERMAN PUSH-UPS 15 KB HIGH PULLS (1.5/1) 20 DU'S *5+15 1. IF ALL ROWERS TAKEN, HAVE A FEW MEN SKI. 2. SCORE IS ROUNDS + REPS.

Training Session AM (1030a) Jiu Jitsu (2 Hours)