Friday
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.
In teams of two, with only one partner working at a time, partners alternate movements to complete 6 rounds total for time of:
400 Meter Row
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg)
Boom Lite
A.
Every 2 minutes, for 24 minutes (3 sets):
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Alternating Cossack Squats x 20 reps @ 2011
Station 3 – Supine Ring Row x 10 reps @ 2111
Station 4 – Side Plank x 40 seconds each side
B.
In teams of two, with only one partner working at a time, partners alternate movements to complete 6 rounds total for time of:
400 Row
20 Alternating Reverse Lunges with Kettlebells
20 Sit-Ups
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