Friday 4/27


Warm-up

Pallof Press x 10/side SA Farmer Carry x 50ft/side Side Plank ups x 15/side x 2 rounds + Anti Extension Deadbug x 10/side KB Good Morning x 10 Mini Band Clam shells x 10/side x 2 rounds

Strength

Deadlift (3x5 Deadlifts @ 70-75% of 1RM, 30X1 Tempo)

Each set begins every 3 minutes

Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP @ 80% 10 Power Cleans, 115/75 10 Bar Facing Burpees 200m Run Rest 4 Minutes

Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP @ 80% 10/7 Calorie A/B 10 Calorie Row 200m Run

Extra Work

A.1: Goblet Cossack Squat (2x12 reps/side)

A.2: Arch Hold (Time)

#workoutoftheday

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