There will be no classes on Saturday, April 24.

Prep
Equipment Required: foam roller, light KB, light/medium band
1) Foam Roll lats 60s each
2) 5 Upward to Downward Facing Dog w Toe Touch
3) AMRAP 8

• 3 KB Windmills each
• 6 Banded Bird Dog each
• 9 Wall Slides
• 12 Scap Pull-ups

A1.
Landmine Single Arm Push Press
2/3 x 6 each.
OT1M

• 2 Warm-up sets, 3 working sets.
  -Alternate minutes between SA push press and inverted rows

A2.
Supinated Grip Inverted Rows
OT1M
2/3 x 12-15. Rest 30s
-Alternate minutes between SA push press and inverted rows

B.
AMRAP 15
90 Ft. OH KB Carry Left
10 No Push-up Burpees
90 Ft. OH KB Carry Right
10 Strict Chin-ups

• Goal: Complete 4+ rounds at a slow/consistent pace. Your choice of weight today for the OH Carries.
• Scaled strict chin ups to banded pull ups or assisted ring pull ups.

C.
Seated DB cleans
2 x 12-15. Rest 60s.