Warm-up
2:00 Row or Bike
5 sets:
:30 Banded Glute Bridges
:30 Knee Abductions with band
then
30 Banded face pulls
Weightlifting
Deadlift (5-5-5)
Metcon
(AMRAP – Rounds and Reps)
10 Rounds:
:45on/:15off
5 Burpees
5 Hang DB Clean and Jerks Left arm
5 Hang DB Clean and Jerks Right arm
20 Jumping Lunges (1ct.)Start where you left off. Score is total rounds + reps.
:45on/:15off
5 Burpees
5 Hang DB Clean and Jerks Left arm
5 Hang DB Clean and Jerks Right arm
20 Jumping Lunges (1ct.)Start where you left off. Score is total rounds + reps.
RX+: 50#/35#
RX: 40#/30#
Elements:
25#/15#
10 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
2×5 @ 80% of today’s heavyPAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE DESCENT.