Altitude Fitness

Friday focus: squat, hip hinge, run
Godfrey Birthday 42
AMRAP in 42 minutes
- 10 Bulgarian split squat
- 10 Kb clean
- 10 plank walkout
- 2 wrist rollup
- 20 tick tock
- 20 tire sledge
- Run 1 lap

Are you ready?

The Murph:
- 1 mile run
- 100 Pull-ups
- 200 Push-ups
- 300 Air squats
- 1 mile run

Come join our Obstacle Training day, Saturday.
7am
8am

Strength: 2 supersets of 8-9
- Overhead db press/ Aussie pull-up
- Incline db press/ incline row
- Flat db press/ barbell row
Metcon: 53 reps each
- Band rotation
- Band pull and reach
- Band punch
- Hanging knee tuck

Focus: squat, hip hinge
Strength: 5 sets of 8
- Bulgarian split squat
- Step up and over
Metcon: 4 rounds of 58 sec
- Rower
- Jumo rope
- Tibial walks
- Dead bug crossover

Redo from Saturday
Monday focus: push, pull, rotate
AMCAP in 40 minutes
♥️pull up/rear delt raise
♠️push-up to T/Y raise
♦️db curl/elevated curl
♣️tire sledge

May the 4th be with you

Monday focus: Squat, hip hinge
Strength: 5 sets of 8
- Zercher squat
- Trap bar deadlift
Metcon: 2x 60:30 intervals
- Battle ropes
- Plank walkout
- Boxing
- Rower
- Ski
- Jump rope

Saturday focus: pull, rotate
AMCAP in 40 minutes
♦️Band rotation
♣️Pull up
♥️DB curl
♠️Seated L raise
Every 7th card = 400 M run