April 1st


Back Squat

70%x1, 77.5%x1, 82.%x5x3

30 sec handstand hold

x3 sets


15 pull ups

10 pistols ech leg

30 ab mat sit ups

30 one arm kb snatches (53/35)

40 push ups

50 lunges

100 squats


On Ramp:


DROM (dynamic range of motion) Squat
Ring Row

For Time:
200m Run
15-12-9 squat/push-up/ring row 200m Run

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