A.
3 sets of:
A1. Back Squat x 8-10 reps @ 30X1 ---- go heavier than on May 1st.
Rest 30 seconds
A2. Shoulder Dislocates 8-10 reps.
Rest 30 seconds
A3. Kettlebell Swings x 15-20 reps --- go heavy
Rest 2 minutes
+
AMRAP in 10 minutes of:
5 Dumbbell Man-Makers
shuttle run the length of driveway and back
CrossFit:
A.
5 sets of:
A1. Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
+
AMRAP in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Men=115 lbs, Women=65 lbs)
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