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