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Workout of the Day for Thursday, April 21st 2022:

12 Min EMOM:
• 12 DB Bench Press
• Double KB Front Rack Carry 53/35-lb
• 8 Single Leg Deadlift, each leg

4 Rounds (14 Min Cap):
20/15 Cal Bike/Row/Ski
5 Muscle-Up

Progression:
1-for-1 Strict Pull-Up + Dips/Push-Ups
2-for-1 Kipping Pull-Up + Dips/Push-Ups
3-for-1 Ring Row + Pushups

“After Party:”
3 Rounds:
10 Back-Hip Extensions
12/9 Cal Bike

Sweat Sessions Workout:
5 x 4 Min AMRAP:
20/15 Cal Bike/Row/Ski
20 DB Push Jerk
20 Toes-2-Bar
Max Reps Hollow Rock in Remaining Time

*1 Min Rest Between Rounds

“After Party:”
4 x 8 Back-Hip Extensions