Friday 10/12
Warm-up AMRAP 7
100m Run
10 Groiners
10 Med ball squats
10 Ring Rows
:30 plank hold
+
Back Squat w/ mini band and tempo 5551 x 3 reps
Bentover Row w/empty bar tempo 5551 x 3 reps
x 2 sets
Then start building for strenght work. Strength A.1: Back Squat (3x8@70%) add 10 lbs from last week A.2: Bent Over Row (3x8 @ 4020 tempo) Metcon (Time) For Time:
400m run
21 goblet squats @ 70/55kb
400m run
21 strict pull ups
400m run
21 goblet squats @ 7055#
400m run Extra Work Tall Clean Pull Under (4x4@50-55% ) snappy and fast under the bar Pressing Snatch Balance (4x5) Metcon (No Measure) 3 sets for quality NOT time
lateral sled drag x 50’/side
Barbell hip thruster @ 40% of DL for 15 reps #workoutoftheday
