Programming April 15th- April 21st

Monday-
Deadlift
8x 4 sets Every 2:30 

EMOM 18
Min 1-Max Pistols
MIn 2- Rest
Min 3- Max s(Bar Muscleups) f(pullups)
Min 4- Rest
Min 5- Max Double Unders
Min 6- Rest

Tuesday-
Nancy
5 rounds for time
400m run
15 OHS s(95/65) f(75/55)

Wednesday-
EMOM 16
Even- Bike cals s(12/9) f(9/6)
Odd- Max strict HSPU f(Kipping HSPU)

12 Minute AMRAP
1 Power Clean s(225/155) f(135/95)
3 pushups
5 wallballs s(30/20) f(20/14)

Thursday
Partner workout for time:
Each partner takes turns completing the following:
250m row
500m row
750m row
1000m row
750m row
500m row
250m row

Friday
For Time:
Cal bike s(100/75) f(75/50)
50 Devil press s(50/35) f(35/20)

Saturday

Partner workout for time:
50 burpees
100 pushups
150 lunges
200 air squats
150 lunges
100 pushups
50 burpees

Partner 1 is working through the chipper

Partner 2 is running 400m

When partner 2 finishes the run they switch and pick up where the other left off.

Sunday
Get outside and be Rad

Accessory

Strength
Bench Press
x5 x 2 sets
x 3 x 2 sets 
x 1 x 2 sets
+
Front Rack Barbell Reverse Lunge
x 5 x 5 sets
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
4 sets
2 rope climbs with slow descent
15 hip extensions
Inchworm Hold x 1:00

Aerobic
For Max Sustainable Calories
1 min Row
1 min Bike
1 min Ski
Rest 1:30
x 10 sets