[Sunday] 4.28.19 PM Body Attack

PM
[A] Body Attack @ Golds Gym Murfreesboro South
60 Minutes

[Saturday] 4.27.19 Hot Yoga

PM
[A] Hot Yoga @ Murfreesboro Golds Gym South
60 Minutes

[Friday] 4.26.19 PM Hot Yoga

PM
[A] Hot Yoga @ Murfreesboro Golds Gym South
60 Minutes

[Thursday] 4.25.19 Lunch Bench + PM "Pace, then Ponce"

Lunch
[A] Run 1 mile

[B] Practice Dragonfly

[C] Bench Press 4x10 (2301)
95, 115, 135, 135

Superset with Max wide push-ups

PM
[A] Warm-up

[B] Pace, then Pounce”
12 min EMOM (4 rounds)
Min 1: 12 Double KB(#35) Box Step Overs (24/20)
Min 2: 12 Burpees
Min 3: 12 Toes to Bar

THEN at min 12:00

3 more rounds for time

*Hold DBs by side, like farmer carry

Core:
Plank 60 seconds
Rest 30 seconds
V-up 30 seconds
Rest 60 Seconds

[Monday] 4.22.19 Core + FM Shred B

PM
[A] Run 1 mile

[B] FM Shred B
24 minutes

[C] 3 Rounds of core
12 Dips
10 Zanetti Press 9#7.5)
10 Pike push-ups
10 Hollow body presses

[D] Max Dead Hang
0:54 seconds

[E] Max Pull-ups
7

[Saturday] 4.19.19 6 Mile Run

AM
[A] Run 6 Miles
56 minutes

[Sunday] 4.7.19 Body Attack with Lyle

PM
[A] Body Attack with Lyle @ Murfreesboro South
60 minutes of cardio

[Saturday] 4.5.19 Hot Yoga

AM
[A] Power Hot Yoga @ Murfreesboro North
60 minutes

[Thursday] 4.4.19 Murph

PM
[A] Warm-up

[B] Murph

Run 1 mile
10 Rounds of:
10 Pull-ups
20 Push-ups
30 Air Squats
Run 1 mile

1:58:14 

[Wednesday] 4.3.19 Max Dead Hang + FM Shred B

PM
[A] Max Dead Hang

58 seconds

[B] FM Shred B

[C] 3 Rounds for work

Max cliffhanger plank
10 external shoudler rotation pull-aparts
Max static pull-up holds

[Tuesday] 4.2.19 Core + Planche Work

PM
[A] Run 1 Mile

[B] For work: 4 Rounds
10 Dips
10 Zanetti Press (#5)
10 Pike Push Ups-
10 Hollow body press (BW)

[C] Planche Holds

6x 10 seconds forward leans
2x 15 seconds forward leans