Friday, April 22, 2022

Reverse Lunge
Build to a Heavy Set of 8 (Alternating legs)

Then 3 Sets of 8 @ -10%

Between Sets
1) 12/12 Single Leg Deadlifts (KB/DB)
2) 10 DB Strict Press AHAP + 20 Banded Tricep Extensions

WOD: 12:00 Running Clock
3 Rounds of 4:00 Work

(Fitness)
100′ Single Arm Overhead Carry
0:20 Push Up Halfway Hold
0:20 Ring Dip Practice
1-2 Rope Climb Progressions
Rest until 4:00

(Comp)
10/10 Single Arm Overhead Reverse Lunge (35/50)
10 Ring Dips
3 Rope Climbs
Rest until 4:00