3/19/20

Metcon
Home Wod #4 (w/equipment) 
AMRAP 15:
9 Strict Pull-Ups (if no bar sub 18 bent over rows)
15 Hand-Release Pushups
21 Dumbbell Swings

– – – – – – – – – – – – 
Home Wod #4 (no/equipment)
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges
 – – – – – – – – –
Strength/Accessory
5 Supersets:
10 Overhead Press
10 Rows
– – – – – –
Stimulus:
-Looking to get as many rounds and reps as possible in this 15 minutes.
-On the pushups we are looking for a full lock out of the arms at the top of the movement and hands off the ground at the bottom
-As we move through push-ups our body should go from the top to the bottom in a straight line through the movement
-If unable to complete 15 Hand release push-ups you can substitute knee push-ups

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