WARMUP
get loose
at 5min after clock starts for 5min
amrap of:
10 calorie row / 5 cal bike (alternate
walking high kicks to rig
5 strict pull ups (or as high as u can go)
broad jumps back
at 5min after clock starts for 5min
amrap of:
10 calorie row / 5 cal bike (alternate
walking high kicks to rig
5 strict pull ups (or as high as u can go)
broad jumps back
5 cal bike
Deadlift
1 rep work starting with bar moving to 1 rep max
10 min amrap
10 deadlift 55-65% from skill work
10 cal Row
10 wall ball
10 ball slam
10 deadlift 55-65% from skill work
10 cal Row
10 wall ball
10 ball slam
CORE WORK
3rds
10 side plank raises L then R
10 bridge raises with leg extension L + R = 1
3rds
10 side plank raises L then R
10 bridge raises with leg extension L + R = 1
