4.17

3-5 minutes of workout prep
ARE squats- goblet
trap 3 raise x 8/side
side lying clam shells x 10/side
plank walk outs x 10

then

A. 3 sec. Clean – 3 singles @ 75%, 3 singles @ 80%, 1-2 singles @ 85%
B.1 BB bent over row x 5×3, rest 45 sec.
B.2 Handstand hold x 40-60 sec. x 3.. belly to wall
+
5 minute amrap Back Squat @ 135/95
3 minute amrap burpee pull up
1 minute amrap wall walk

Cool Down
banded leg stretch (hamstrings, abductors, IT band) x 60 sec. per stretch per leg (6 total minutes)
bench OH stretch x 60 sec.

“Sweat Sesh”
250m row @ 80% effort
30 sec. amrap double unders
30 sec. amrap plank hold
60 sec. rest
12 rounds




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