Today is April Fool’s Day. Set yourself up for success by showing up to the gym for an epic partner workout. It can also be run as an individual if you are feeling a little antisocial.
Warm Up: 3 sets
1 min Bike or run 1 lap
10 Barbell Deadlifts
10 Barbell OVHD Squats(sub for PVC or Front Squats if needed)
20 Lateral Hops Over the Bar
*Increase BB load as able
Skill/Strength: 4 sets
10ish Single arm DB row + 10ish Single arm DB reverse fly
Example: 10 SA DB rows on Right+10 SA DB reverse fly Right then switch sides and complete Left side in the same order. That equals one complete set.
*You will need two different DBs. One heavier for the rows and one lighter for reverse fly.
Partner Workout: 16 Min AMRAP
120 Box Jump Overs 24/20″
120 Deadlifts 155/105
60 Box Jump Over 24/20″
60 Overhead Squats 155/105
T1: Modify to Front Squats or lighten loads as needed
T2: As written
T3: Sub Squat Snatch for Ovhd Squats.