5/8/17   Warm up: 200 run/row pvc mobility 2x 15 jumping jacks 15 air squats 10 push ups 5 strict pull ups or 10 ring rows w/empty barbell 10 good mornings 10 hip bridges   Strength: Back squat a couple warm up rounds then 5×5 building. Start around 50%of 1rm. Stay solid with good form…

5/4/17
 
Warm up: Dynamic then trainers choice
 
EMOM: 12
1) 8-12 seated DB press 25/15
2) 20 Alt Curls w/db (10 each arm)
3) 20 Russian twist w/db
 
Wod: 4RFT
400m run/row
15 KB swings
15 AB mat sit ups

5/2/17
Warm up: 400 run/row
2x
15 jumping jacks
15 air squats
10 push ups
5 strict pull ups
1min. jump rope
 
Skill/strength: at your own pace, perform 5rounds of 1 rope climb(15′) and 2 wall walks.
 
Wod: Amrap 15
9 DL 185/125
12 wall balls
15 double unders/ triple singles