Thursday, April 6

Tabata - KB Taters (AMRAP - Reps)

8 rds (:20/:10) - Use 1 KB to perform the skill 50/30 - R.KBS + Catch + KB Squat = 1 Rep

Rx+ 60/40

DB Bench Press (4 x 10)

* Use 2 DB/KB's to perform the exercise. * Full ROM rules applies to this variation of Bench Press as well.

Work up to a heavy set of 10 SUPERSET WITH MAX STRICT PULLUPS

Strict Pullup (4 x ME)

Max Effort Strict Pullup

Rx+ Work on extra distance Pulling Chest to BarRing or below Scale: -Jumping Pullup with quick pause at the top and slow controlled negative (don't let feet touch until arm is extended -Ring Row, Resistance Band * KEEP FEET TOGETHER IN HOLLOW ROCK POSITION ON ALL STRICT PULLS.

Metcon (Time)

"Grind'' (20 min TC) For Time 20 Burpees 400 m Run/Row 2 Rope Climbs 22 DB/KB Snatches(50/35) - *Open Standards 200 m Run/Row 2 Rope Cimbs 22 DB/KB Snatches 400 m Run/Row 2 Rope Climbs 20 Burpees

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