Friday, April 30th

Warm-up/3x
20 Jumping Jacks
8 Banded Disclocates
6 Banded Strict Press
4 Prone Snow Angels
Strength
4 Sets of 5 Strict Press *as heavy as possible
Then 3 Supersets of :
10-12 DB Push Press
Rest :30
Max Effort Narrow Grip Push ups to 1 Ab Mat (whether from toes or knees everyone needs an ab mat under their chest)
*Purpose of Ab mat push up is to shorten range to take some of the chest out of it and more triceps.
Rest :30
8-10 DB Rear Delt Raises
Rest 1Min
WOD
10 min AMRAP:
2 Squat Snatches (135/95)
3 Burpees
4 Box Jumps (30/24)
*Squat Snatch should be moderately heavy.

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