A1. Close Grip Bench Press

8 reps, choose your weight, rest 20 sec then,

A2. Strict Pull Up

max effort set, rest 3min X4 sets

refer to April 6

EMOM 10 (ODD Object) w/ Sprint Finisher

min 1-8, alt EMOM
odd - 5 sand bag cleans @ 150/100#
even - 14 burpees to 6"

min 8-10, 2 min AMRAP
5 sandbag cleans 150/100#
14 burpees to 6"

Learn to close out a workout with authority!

Sport Intervals 

6 sets
10 BFB
50 DU
5 DL @275/185
50/35 cal AAB
rest 1 min
rest 5 min b/t sets 3/4

Bulletproof Shoulders

100 reps bent over barbell row 45/35
100 reps strict press 45/35
* as big of sets as possible