Warm-up 

Row 500m

Then complete 2 rounds of the following

• 30 second hollow body hold
• 10 scapula push-ups
• 10 body rows
• 10 box jumps or step-ups
• 10 lateral banded walks (10 each side)

Mobility 

Strength 

• Back Squat  – Find 1 Rep Max

Skills and Drills 

• L-Sits – Progressions
• Push Press
• Front squat
• Thrusters

AMRAP-7 

• 25 Double Unders (scale 2 singles for every double)
• 10 Push Press (45# men/33#women)

RESULTS 

7:15 am Early crew (where’s Guichi??) ;-(

Back squat

• J.Shish – 70# (to box with 1 plate, plate not necessary)
• Liz 70# (to box with 3-4 plates) – Remove 1 plate next time
• Oni 155# (solid at 135# a little shaky at 155#)

AMRAP 7

1. 25 Double Unders or 2x fast singles
2. 10 push press

• Oni
• Liz
• J.Shish