30 Apr 21

Metcon (AMRAP – Reps)
Coach Mike’s Warm Up
Metcon (AMRAP – Reps)
10 min time cap
5 Rnds

10 Star Fish Crunches (single leg raise w/ cross cruch)
10 Penguins
10 Ins & Outs (sit on your bum/ hands on the ground behind you)
10 Dbl Leg Raises w/ WB if possible
10 Bird Dogs

Deadlift 
15RM DL 70% of New 1RM to start or add 10-20# to last weeks
Metcon (AMRAP – Rounds and Reps)
AMRAP12

15 Thrusters (75.55)
12 Cals AB
10 Burpee Box Overs (24,20)

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