4.15 - 4.21

Monday
Bench Press 4x2
Superset Single Arm Bent Row x10 Each

Metcon
4 rounds:
Max CLOSE GRIP Bench 
Into
Max SDHP (95/65)

Work for :40 rest for :20 
1 round is 40 sec press rest 20 sec into a 40 sec SDHP rest 20 sec Go right into round 2

(Partner athletes up one starts on Bench other on SDHP)

Accessory Work 
Partner 21s Reverse Grip
“I go 1 you go 2 reps all the way to 21”




Tuesday
Front Squat 
4x2 
-Rest as needed-

Metcon
EMOM 18
Min 1: 10 BBJO (20 for all)
Min 2: 15 Thrusters (75/55)
Min 3: 15/12 Calories


Wednesday 
“TILLMAN”
7 Rounds
7 Deadlifts (315/205)
200m Run
15 Pull Ups
-1 min Rest after each round-

Accessory Work 
8x50m (Each) Partner Relay Fat Grip Carry
*partner A walks 50m with bells Partner B rests, then switch*

Thursday
Push Press from Floor
5 Sets 5 Reps 
*with 20 DU After each working set*

Metcon
2 Rounds
50 DU
25 High Hang Power Cleans
50 DU
25 Push Press
50 DU

Accessory Work
3 Rounds for Quality
Parallel Dips x10
Lateral Raisesx12
*challenge weighted Dips*


Friday
“KB Manion”
Every 5min for 7 Rounds

Choose 1 (400m Run, 500 Row, or 25 Cal Bike)
Into
29 Goblet Squats (53/35)



Saturday
Metcon (AMRAP - Rounds and Reps)
AMRAP 25
with a partner

800 m run ( together )
30 TTB
40 OH Plate Lunges ( 45/25)
50 Plate Ground to OH
60 Alternating Burpees to Plate


Sunday
30 Min AMRAP

MURPH PREP

2 mile Run
with remaining time:
5 Pull Ups Strict
10 Push Ups
15 Sit Ups


*work on your Strict Pull Ups BUILD A FOUNDATION*
*Try and keep the run sub 20 min*