18/04 – Skipper
April 18, 202422/04 – Half Murph
April 22, 2024FRIDAY, April 19, 2024
WARM-UP
2:00 Machine
-into- 3 sets:
• 5 Single Arm Dumbbell Push Press (left and right)
• 5 Single Arm Dumbbell Bench Press (left and right)
• 10 Alternating V-Ups
• 5 Knee Hand Release Push Ups
WORKOUT PREP
2 sets:
• 100m Ski (Or Row)
• 2 Strict Handstand Push Ups
• 2 Dumbbell Bench Press (Build in weight)
MELMAN
FIRE
7:00 AMRAP:
• 1000/850m Ski (OR Row)
• In remaining time: Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
• 1000/850m Ski (OR Row)
• In remaining time: Max reps Push Ups
-rest 5:00-
7:00 AMRAP
• 1000/850m Ski (OR Row)
• In remaining time: Max Dumbbell Bench Press (2×22.5/15)
WATER
• 15/10 DBs
EARTH
• 750/650m Ski (OR Row) each round
• Swap HSPU for Dumbbell Push Press
• Elevated Bar Push Ups
• Own weight
