Monday, April 8th

Warm-up/5Min AMRAP
10 Pulls on Rower
8 Scapular Push-Ups
6 Squat Jumps
4 Bird Dogs
Strength
4x: Superset
12 Each arm Single Arm DB/KB Row w/ 2 second on the lowering of DB/KB
15 Bent Over Reverse DB Fly

Max Effort Supine(Underhand) Barbell Rows
Rest 90sec
WOD
Death By Burpee and Wall Ball:
Min 1: 1 Burpee + 1 Wall Ball (20/14)
Min 2: 2 Burpee + 2 Wall Ball (20/14)
Min 3: 3 Burpee +3 Wall Ball (20/14)
…. and so on until you can’t get all reps in that minute or 18 mins is up.