April 21, 2023

Part 1 - Bench Press

3 Rep Max

Part 2

2 Rounds

Min 0:00-2:00 - 40 Alternating Dumbbell Bent Over Row

Min 2:00-5:00 - 22 Cal Assault Bike/500m Row/400m Run

Min 5:00-7:00 - 40 Alternating Dumbbell Shoulder Press

Min 7:00-10:00 - 22 Cal Assault Bike/500m Row/400m Run

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Part 1 4x3 Barbell Halting Snatch Deadlift Part 2 4x2 Barbell Muscle Snatch Part 3 5x3 Barbell Power Snatch Part 4 3x5 Barbell Overhead Squat

Part 1 Bench Press 10 Rep Max Part 2 2 Rounds: 100 Double Unders/150 Single Skips 600m Row/1600m Bike 50 Wallballs

5 Rounds: 12 Cal Bike/16 Cal Row/10 Cal Ski/200m Run 9 Toes to Bar/V-Ups/Leg Raises/20 Sec Plank 6 Dumbbell Push Press 16 Reverse Lunges (8L & 8R)

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