Danny
Warm-up
5:00
1 Length Butt kickers
1 Length High Knees
10 PVC Goodmornings
5 Push-up
5 Situp
1 Length Butt kickers
1 Length High Knees
10 PVC Goodmornings
5 Push-up
5 Situp
Mobility
:30 Sampson
:30 Pigeon
x2
:30 Pigeon
x2
Weightlifting
20:00
Deadlift (3-3-2-2-1-1….)
Work to 1RM
Metcon
Danny (AMRAP – Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24"
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
30 Box Jump, 24"
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
women 20" 75#
Danny’s Boy (AMRAP – Rounds and Reps)
20:00 AMRAP
15 Box Jump 24/20"
10 Push Press 95/65#
15 Pull-Up
15 Box Jump 24/20"
10 Push Press 95/65#
15 Pull-Up
