Friday 5/11


Banded Hamstring Glides x 10/side + 2 sets Banded Pull Through x 10-15 reps Pallof Press x 10 Oblique Opener x 5 breaths + Deadlift Form Review ~ 5 mins


Deadlift (4x3@72-78% of 1RM 30X1 Tempo)

Each set begins every 3 minutes This is all about positional strength and keeping the spine engaged on the return back down to the bottom of the lift.


Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP @ 80% 10 Deadlifts, 225/155# 20 Wall Ball Shots, 20/14 Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP @ 80% 20/14 Calorie A/B 20 Calorie Row 400m Run 400m run is going to be done as 2 (200m) runs. Each 200m is equal to 1 rep. Each calorie is 1 rep.

Extra Work

A.1: Goblet Cossack Squat (3x12, Rest 30 seconds)

A.2: Arch Hold (Time)

3x60 seconds rest 60 seconds


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