APRIL 30 7pm - gettin SWOL, and oly lifts Warm up Runners warm up: (jj, t, pogo, lunge) 3 mins cardio Michael Phelps 222 pu, su, sq - 2 mins PVC Pull up warm up - negative hold then lower (10 reps) P
Warm up 3 mins cardio 2 mins bands Tabata abs—? PARTNER WOD 18-15-12-15-18 of Deadlifts (155/225) Hand Stand Pushups KB Swings Row 1500/Bike 3000m Try to split evenly
Warm up 3 mins cardio 3 min AMRAP: 3’s Push ups , situps air squats Pvc Bend Over Rows WOD 15 min 3,6,9,… of OH Squats (65/95) Ring Rows Toes to Bar Then, 2 mins max burpees
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