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Day

April 30, 2026

Friday 5/1/2026

April 30, 20260
Warm-up 2:00 bike, row, ski 2 Sets: 10 OH banded tricep ext10 Walking lunges10 Ring rows WOD 12 Minute AMRAP: 250 Meter row or ski12 Medicine ball box step-overs 20/14 Accessory 3 sets: 5-10 Dips @ 22X15-10 Supinated ring rows @ 20X3 Followed by… 3 sets: 15-30 seconds superman hold10 Anchored weighted sit-ups
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