04-19

‘PUBG’
EMOM for As Long As Possible
1 Double-DB Devil Press
1 Double-DB Clean & Jerk
1 Single-arm-DB Snatch
*Add 1 rep to each movement every minute(1-1-1 then 2-2-2 then 3-3-3 etc…)
**DB = #AHAP

FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups

04-20

‘THE HULK’
12:00 AMRAP
5x Front Squats 135#/95#
7x Box Jumps 30″/24″
10x KBS 75#/55#

FINISHER
800m Run/Jog/Walk

04-21

STRENGTH
Tempo Goblet Squats 5×5
3 sec down, 3 sec hold, fast up
Go as heavy as you can

WORKOUT
10-9-8-7-6-5-4-3-2-1
Pull ups
Box-Jumps
Push-Press 95#/65#
Air Squats
Push-ups

04-22

“HELL’s LADDER”
25:00 CAP

100x Jump Rope
10x Burpees

100x Jump Rope
10x Burpees
15x Push-ups

100x Jump Rope
10x Burpees
15x Push-ups
50x Alt Lunges

100x Jump Rope
10x Burpees
15x Push-ups
50x Alt Lunges
50x Sit-ups

100x Jump Rope
10x Burpees
15x Push-ups
50x Alt Lunges
50x Sit-ups
75x Air Squats

04-23

50x Alt DB Snatch #AHAP
30x Burpees

2:00 Rest…

30x Burpees
50x Alt DB Snatch #AHAP

04-24/25

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim