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Monday 4/20

The last of the Support your local box series workout For time: Rx (Equipment workout) 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters ♀ 35-lb. DBs, 20-in. box ♂ 50-lb. DBs, 24-in. box Time cap: 20 minutes Scaled For time: 50 odd object deadlifts 50 sit-ups. or knees to chest 50 step-ups 50 single-arm odd object thrusters Time cap: 20 minutes Strength EMOM for 6:00 Minute 1: Work :20 Seconds Max Dumbbell Floor Press (R) :20 Seconds Max Dumbbell Floor Press (L) :20 Seconds Max Push-ups Minute 2: Rest



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Strength Back Squat - 5 sets x 10 reps @ 60% 1RM Back Squat * Complete a set every 2 minutes, on the 2 minutes for 10 minutes * Conditioning “Cole Trickle” For Time: 2 rounds 15/12 Calorie Assault Bik

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Teams of 2 (1:1) 10 rounds (each) 12/10 Calorie Row 10 Alternating Jumping Split Lunges (5 each leg) 8 Toes to Bar Accessory 1 min quad smash (each side) 1 min seal pose (each side) 1 min palm smash w

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