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
