Monday!
Strength: (15:00) DL
Work off of 90% + #10 of 1RM DL!
Warm up to 70%, then…
70%x3 reps
80%x3 reps
90%x3+ reps
Strength Mod: Work off of 90% of your 90% or work up to a 3 rep AHAP!
CF Light: 15:00 AMRAP!
15 DL #115/85
250 M Row (5/6)
50 Bicycle Kicks
Met Con: 12:00 AMRAP!
Goal = 3-4R+!
E:
12 Alt. OH Lunges #115/75
8 Ring Dips
200 M Run
RX:
12 Alt. OH Lunges #95/65
6 Ring Dips
200 M Run
M/S:
12 Alt. OH Lunges #85/55
(12 BN BB Lunges
or 12 OHL #45/35 BP
5 Ring Dips (8 Seated Ring Dips or 12 Box Dips “18)
200 M Run