Monday - Friday 4/24-4/29

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

Saturday

Partners for time:
1. 4000m row
2. AMRAP

• 55 Toes to bar
  
• 10 Wall Ball Shots
• 15 Push-ups

Partners switch between Row and AMRAP to complete 4000m row