The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it. – Michaelangelo

Apr 3

Warm Up: Down and Backs or 400m
:60 Jump Rope
50 Plank Shoulder Taps
40 Flutters
30 R Twist
:20 Hollow
10 Pike Press or Push Ups

Performance:
Row 500m-400m-300m-200m-100m
Strict Press 10-8-6-4-2

Then Three Attempts to find a 1rm Press
Score 1rm Press

5x :60 work :60 Rest
Max Effort (heavY)
*Goal is 150

Fitness: 3 Rounds:
200m Jog
10 Db Push Press
10 Low Row or Lat Pull down

1 Round
3:00 Stations
1:00 Rest b/t Stations

Station 1
EMOM: 20 Air Squats

Station 2
EMOM: 20 Sit Ups

Station 3
EMOM: 20 Ball Slam

Station 4
EMOM: 10 Cals On Rower
*scale reps to something that can be accomplished in the minute

Cashout: Coaches Choice

Nate Sagez