Wednesday!
Strength: (15:00)
3 Rep AHAP Sumo Deadlift!
Take 10:00 to work up to a 3 Rep AHAP Sumo Deadlift. Then, based on your 3 Rep AHAP perform the following…
90%x5 reps
85%x5 reps
CF Light:
15 Cal: Air Dyne Bike
15 Ring Rows
50 Jumping Jacks
50 Russian Twist #25/15 KB
Met Con: 1
5:00 AMRAP!
*Goal: 4R+!
E:
1 Legless Rope Climb
1 Rope Climb
15 SDL High Pulls #70/53 KB
100 M MB Run #50/30
*E Rope Climbs are to be done “b2b”!
RX:
15 SDL High Pulls #53/35 KB
100 M MB Run #40/20
2 Rope Climbs
*OK to break up the R.C. if needed!
M/S:
1 Traditional Rope Climb
(or 1 assisted R.C. or 20 Alt. Plank Climbs)
15 SDL High Pulls #44/25 KB
100 M MB Run #30/15