Monday, April 9th

A.

STRENGTH:

Every minute, on the minute, for 12 minutes (4 Rounds) Minute 1 – 8-10 Supine Ring Rows @ 212 Minute 2 – 40 Second Plank Hold from Elbows

Minute 3 – 3 Strict Press @ 60-70% 1RM

*There is a tempo speed for the ring rows today. You will pull the rings to your chest for a SLOW count of TWO you will hold the rings are your chest for a count of ONE and then SLOWLY lower yourself to an extended position for a count of TWO.

B.

METCON:

15 Minute AMRAP: 400 Meter Run 8 Strict Pull-Ups 10 Handstand Push-Ups

If Unable to Run:

Row 500m

Bike 20 Calories