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PLAY 4/10/19

Bench Press - 3x4 - Rest 2-3 mins + Complete 2 rounds:Row 200 MetersPush Ups – 50 RepsRow 200 MetersRest 90 secs between roundsRest 5 minutes, then...Complete 2 rounds:Row 100 MetersDips – 25 RepsRow 100 MetersRest 60 seconds between rounds

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PLAY 4/9/18

Deadlift - 3x4 - Rest 2-3 mins + As many rounds as possible in 15 mins:2 Pood Russian KB Swings - 30 repsJumping Lunges - 20 reps*Scale KB weight as needed

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PLAY 4/8/19

Back Squat - 3x4 - Rest 2-3 mins + For Time:Assault Bike or Row - 100 Cals40lb DB Thrusters - 50 repsStrict Chin Ups - 30 reps*Scale DB weight as needed

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