Thursday April 27 – 10-Min Strength + Strength Mountain

10-Min Strength – Max reps of 2KB Front Squats or 2KB Shoulder Press: 5 sets of max reps, starting new set every 2 min.

Mobility during rest period:

  • Squats – 10 froggers, :30 Pigeon hold per side, :30 Quad Hip Flexor Stretch per side

  • Press – 10 PVC pass throughs or 10 Wall Angels


Strength MTN: Partner Work (while one works, the other rests)

Complete ALL reps of an exercise before moving on to the next exercise

8 – 10 – 12 – 10 – 8 reps of:  

Tricep Press (on Jungle Gym)

2KB Suitcase or Sumo Deadlift

Renegade Row (Total)/Bent over row (Total)

Split Squats (Total) (Suitcase or Goblet Style with KB or MB)  

Jungle Gym Pushups

AFTER completing the full ladder of an exercise, perform a shakeup with partner:

  • Run parking lot laps with partner

  • Row 250m

  • 50 D.U. or 200 singles