Friday, April 6th, 2018


Coach led warm up

Crossover symmetry - plyo


Speed/fast transition work:

Emom 10min of:

5 gorilla burpees

50ft sprint to bells

50ft farmers walk


For time:

30 overhead walking lunges

30 knees-to-elbows (mod: knees to chest)

30 sit-ups

30-cal. row

30 sit-ups

30 knees-to-elbows

30 overhead walking lunges

Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate

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