Thursday!
Warm up:
3 Rounds
10 Walking Lunges
10 Air Squats
10 PVC Goodmornings
A.
Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 minutes between sets.
B.
Three rounds for time of:
400 Meter Run/Row
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg)
Boom Lite
Warm up: Same as above
A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Deadlift x 6 reps
Station 3 – Supine Ring Row x 10 reps
Station 4 – Side Plank x 30 seconds each side
B.
Three rounds for time of:
400 Meter Run/Row
20 Alternating Reverse Lunges with Kettlebells
20 Sit-ups
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