April 3: Micah

Warm Up: 3 Rounds of…
1. Sampson Stretch, each leg
( https://www.youtube.com/watch?v=lQhBLId_y6s )
2. 2 x Dead Hang Pull Ups
3. 5 x Push Ups
4. 8 x OHS w/Broom Stick

5 Rounds For Time of….

1. 500m row
2. 10 x DL @ 205#
3. 10 x GHD
4. 10 x 24″ Box Jump
5. 10 x Spider Push Ups on Bosu and Plyo Balls
6. 10 x Pull Ups

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8 thoughts on “April 3: Micah

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