Monday 4/22/24 - Friday 4/28/24

Monday
Bench Press

• 10-10-10-10-10

Then:

• 3 sets Prone "Y-T-W-L" scapular stabilization (5 each letter)
• 10 Banded Pull Aparts
• 10 L&R Single Arm Floor Press

Tuesday
Teams of 2 For Time:
50/70 Cal Bike
Then: 5 Rounds

• 30 Box Jump Over
• 30 Alternating DB Snatch

Wednesday
21-15-9-9-15-21:

• Deadlifts (approx. 1/2 of Max)
• Burpees

Thursday
Back squat 5-5-3-3-3-1-1-1-1-1

Friday
AMRAP 22 (+ finish the round)

• 10 Pull-up or Ring Rows
• 20 Hand Release Push-ups
• 30 Cal Bike or Row
• 40 KB Swing

Scale: Cut the volume in half