Tuesday April 13, 2021

Warm Up:

2 min bike
Walking lunges down and back
Bear crawl down and back
20 air squats
High knees down and back
Butt kickers down and back
2 min row

Strength: Front Squat

Build to a 1 rm and then do 15 reps in as few sets as possible with 75%


:20 on/:10 off x 10 minutes
Alternate each round between
KB swings
Air Squats

score is total reps.

T1: modify as needed
T2: 53/35
T3: sub air squats for pistol squats

Extra Work:

Shoulder caps or Bust

7 minutes AMRAP

3, 6, 9, 12, 15

Unbroken lateral raises

Restart at 3 after completing 15’s

Lower weight if needed. Raise weight if possible.


5 rounds

10 banded face pulls(elbows high like an archer)

10 lateral raises(squeeze them up rather than swing)

Monday, April 12th, 2021 at 9:36 pm / WODS