Week of April 22nd

MONDAY - 240422

"Drunkin Sailor"

Complete 4 rounds for max reps/calories:
1 minute of DB bench press (50/35#)
1 minute of rowing
1 minute of L-sit holds
1 minute rest

L-sit hold: 10 sec = 1 rep

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TUESDAY - 240423

"Tampa Bay"

Front rack lunge
10-10-8-8-6-6

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WEDNESDAY - 240424

"Illegally Downloaded"

5 minute AMRAP
5 chest to bar pull-ups
5 burpees over line

Rest 5 minutes

5 minute AMRAP
10 wallballs (20/14#)
5 burpees over line

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THURSDAY - 240425

"Captain Jack Sparrow"

20 minute EMOM
2 touch and go power cleans

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FRIDAY - 240426

"The Jolly Roger"

In groups of 3, accumulate as many bike or rower calories as possible in 25 minutes.
While one partner is biking/rowing, one partner must be holding 2 KBs.
Should the KBs touch the ground at any point during the 25 minutes,
the whole group must perform 10 burpees each.

Rx: 2x53/35#

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SATURDAY - 240427

"The Flying Dutchman"

Complete 2 rounds for time:
400m run
50 single arm DB push press (50/35#) (25e)
400m run
50 sit ups

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