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Warm Up:  

  • Row 400m 
  • Light prowler push down and back 
  • 20 Banded good mornings 
  • 20 band pullaparts
    *repeat this sequence cutting everything in half

 

Performance: On a 10:00 Clock
5RM Deadlift 

For Time: 

  • 50 Wall Ball 
  • 50 Deadlift (95/65) 
  • 800m run

 

Fitness: 3 x 7 - 10 Reps

  • Kb deadlift 
  • Knees to elbows 
  • Banded Chops (bringing band across body working core) 

 

EMOM x 6 Minutes: 

1) 10 Burpee
2) 10 Alt Db Snatch 

  • rest 1:00- 

 

AMRAP x 5

  • 20 Single Unders 
  • 20 Mountain Climber
    -rest 1:00-

 

4:00 Running Clock

Max Plank Hold* 
*Everytime you break the plank, 3 Push Ups and last push ups starts the new plank
*scale reps as needed 

 

Extra Credit: 

3 x 10 DB Bent Over Row 

3 x 1:00 Weighted Hollow Hold


Strength Training: 

  • Back Squat = 6 x 2

  • Front Squat = 4 x 5

  • DB lunges = 3 x (5/5)

  • Lying Hamstring Curl (Machine or Banded) 4 x 15