• Daniel LaPointe

Thursday, April 11


ACTIVATION 3:00 Min Bike/Run/Row/Skip Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height

Bench Press (3-2-1 x 3)

Bench Press Waves Rest :90 sec between waves Wave #1: 3 @ 75% 2 @ 78% 1 @ 81% Wave #2: 3 @ 78% 2 @ 81% 1 @ 84% Wave #3: 3 @ 81% 2 @ 84% 1 @ 87%

Metcon (AMRAP - Rounds and Reps)

Strongman & Strongwoman 1

Partner Wod 25 Min Amrap: 1000m Row 200m Farmers Carry 50 Stone/Dball/Medball to Shoulder 40 Partner Situp Medball Toss (Abmat or Ghd) 100m Bear Crawl or 100' HS Walk 30 Partner Tire Flips

*10m equals 1 rep (ex. 1000m row = 100) **Weights are athletes/teams choice, partners do not have to lift the same weights, note in comments. Tire Flips- Heavy Tire Partner Lift together, Light tire one person at a time and 80 flips

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