4.2.26 COMPRESSED

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WARM UP
Jog the box for 3 Min with footwork
.5 Tabata
Arch Hollow Swings
Plate Ground to Overhead
Plate OH Lunges
Dynamic Stretch

STRENGTH
Back Squat
Warm Up Set
(15)3 at or above 40-50% 1RM

WOD
COMPRESSED
9 min. AMRAP
300m/200m Row
5 Squat Cleans 70% 1RM
2 Rope Climbs

ICING
Bring Sally Up Plank Hold
Pull Up Progressions 4X negatives as slow as possible