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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