12.13.2021
Deadlift (5@65%, 5@75%, max @85%)
Metcon (AMRAP – Reps)
3xs
1 min amrap 1 min off
1. 5 Deadlift 50% & 20 Air Squats
2. 5 DL & 20 reverse lunge
1 min amrap 1 min off
1. 5 Deadlift 50% & 20 Air Squats
2. 5 DL & 20 reverse lunge
Put the weight of your DL in the comments
Warm-up
4:30pm WEIGHT LIFTING Class
500 M row, 50 Ft Bear Crawl, 50 Foot Samson, 50 Ft burpee broad jump, 50 Ft Side Lunge
500 M row, 50 Ft Bear Crawl, 50 Foot Samson, 50 Ft burpee broad jump, 50 Ft Side Lunge
Accessory Work
3×10 bent over row (each arm) heavy
3×10 Box Dips Superset with 10 Push Ups on the box
3×10 hanging L-Sit leg raises – 2 second pause in the L-Sit
3×10 Box Dips Superset with 10 Push Ups on the box
3×10 hanging L-Sit leg raises – 2 second pause in the L-Sit
Bench Press (5×3 )
work on tehnique – settle into a weight that is challenging and allows you to keep perfect technique
Turkish Get Up (3×3 each arm)
Mobility
foam roll, lacrosse ball