Friday-Level Up

Hang Snatch, 5×3, 75%

Ninja Benchmark
3 sets x Max Effort Muscle up

*If your hands and shoulders are still sore from Wednesday, do this over the weekend or early next week

EMOM x 10 minutes
Minute 1: 3 Speed Squats (Pause at bottom, explode up), 40-50% 1RM BS
Minute 2: 4 Box Jumps, aim to go slightly higher than last week

AMRAP x 7 minutes
2 Goblet Lunges, 55/35 (alternating)
2 Knee to Elbow
4 Goblet Lunges
4 Knee to Elbow
6 Goblet Lunges
6 Knee to Elbow

*Continue to add 2 reps after you complete a round until 7 minutes is up.

For time:
30 GHD Sit ups
25 GHD Hip Extension
20 Ab mat Sit ups
10 Pull overs or 10 Rollbacks

Click here to record scores to Train Heroic
Click Here to Sign up for class

Box News
SAMinar coming May 14th! Learn from Games Athlete, Sam Dancer!
Click here for info on the St. Chuck Ruck on May 15th! Gonna be a blast!
See Whats For Dinner!

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