April 20 - 24

Link to this week's daily zoom meetings: https://us04web.zoom.us/j/77153711468

Monday. 10 RFT:
- 200ish m Run (sub 1-2 minute quick cardio if can't run)
- 10 - 15 Single-arm DB/DB OH Squat (sub front squat if OHS doesn't feel good)
​- Rest 1 minute between rounds, run fast!

- Have more time? Go outside and PLAY!

Tuesday. 17 EMOM:
- 20 KB/ DB Swings
- 20 KB/DB/Awkward Object Deadlift (the more awkward the better, this is real life)
- 20 Floor Bench Press
- Handstand Hold (or plank)

Core: 3 Rounds, not for time:
- 10/10 SA Bent-over Row
- 20 Weighted Sit-up
- 30 Weighted Glute Bridge
- 40 Weighted Flutter Kicks

Wednesday. 7 x 3 min AMRAP:
- 12 DB/KB Snatch
- 6 Lateral Burpee (over DB/KB)
- 12 DB/KB Reverse Lunge
- 6 Lateral Burpee (over DB/KB)

Core: 8 minute accumulated Plank.
*Each time you drop stop and do 12 burpees! (make sure you stop your clock during burpee time)

Thursday: 5 Rounds:
- 3:00 Minute Farmer Carry/ Hold
- 5 Inchworms
- 2:00 Front Rack Carry/ Hold
- 10 High Jumps (jump over something relatively high, like you were doing a box jump)
- 1:00 OH Waiter's Walk/ Hold
- 20/20 Roman Twist

Friday: