Thursday 4/9

Warm-up
Stretch: Over under shoulder swings, trunk rotation, forward fold, squat hold, pigeon stretch, frog stretch

Dynamic Warm Up:
2 Rounds
12 KB Swings
8 Single Arm Deadlift (per side)
6 goblet Squats

Weightlifting
Deadlift (10@55%, 10@65%, 5@75%, 5@80%, 5@85%)
Tempo Deadlift 3030
First 3 Sets
Superset: 16 Banded Pull Ups | Kipping Pull Ups | Ring Rows

Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min. AMRAP
15 Push Ups
15 Hang Power Cleans 115/75#
30 Single leg Squats (Alternating)

Cool Down
2 Rounds
15 Hollow Rock Sit Ups
45 Sec. Plank unbroken