4/25/2021 - Full Body

April 25: Focus: Full Body


Warmup: 3 Rounds: 45 sec each (10.5 min)

Pick drill

:15 sec transition off erg

BW squat

standing alt. opposite knee to elbow twist

:15 sec transition to erg

row for distance @ spm 21-23 (Increase spm by 1-2 ea. round)



90 second recovery & instructor demo


3 Rounds: (10 min time cap)

DB front squat x8

DB swing lunge x5 ea.

DB S/A hollow hold close grip chest press x8 ea.

*when finished row for distance*


90 second recovery & instructor demo


AMRAP: 15 min

250m row

DB s/a incline plank reverse fly x 8ea.

S/A reverse lunge to overhead press to stand x5 ea.

DB double crunch x10


90 second recovery & instructor demo


AMRAP: 15 min

300m row

BD push-up to plank row x8 total (count push-up)

DB devils press x8

DB s/l deadlift deadlift x8 ea.


5 min cool down & stretch