Workout For Sat Apr 20, 2019

HAPPY BIRTHDAY:
Nathan Barker

Total Time

2 Person Teams
1600m Back Rack Lunge 45/35

50min CAP
5 Super slow squats followed by:
Broad jump to squat, length of box
5 Push ups followed by:
Lunge and reach, length of box
5 Kip swings followed by:
5 Scap pulls
5 Abmats followed by:
Scissor kicks, length of box

Total Weight

Back Squat
3x5

Superset with box jump course

Total Time

Row 400m then...
30-20-10
Single arm DB OH lunge step
Knee raises
...then Row 400m