Thursday!
Strength: (15:00) DL
Take 90% of your 1RM DL and use that number as your base weight to calculate the following percentages (listed below).
Progressively load to 70% (2-3 sets of 3-5 reps) and perform the following…
70%x3
80%x3
90%x3+ (AMRAP) as many reps as possible until just BEFORE failure. Perform these reps with close to perfect form!
Or 3 Rep AHAP!
Strength Alternative:
12:00 AMRAP!
10 DL
10 Ring Rows
50 Mountain Climbers
50 Russian Twist #25/15 KB
Met Con: For Time (12:00)
Ascending
& Descending Ladder!
3-6-9-12-9-6-3
*Perform 8 OTB Burpees every 3:00 beginning at the 3:00, 6:00 & 9:00 mark!
SDL High Pulls
(SDL KB High Pulls #44/25)
E: #115/75
RX: #95/65
M/S: #85/55
Box Jump Over’s
(Alt. Step Up & Over’s)
E: “30/24
RX: “24/20
M/S: “24/20