Friday 5/11

Warm-up Banded Hamstring Glides x 10/side

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2 sets

Banded Pull Through x 10-15 reps

Pallof Press x 10

Oblique Opener x 5 breaths

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Deadlift Form Review ~ 5 mins Strength 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 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 #workoutoftheday