Friday 6/8

Warm-up 3 Sets

8 Landmine Single Leg Romanian Deadlift per leg *Add weight here

20 Banded Hip Thrusts

30sec Superman Swimmer Kicks


Deadlift technique work Strength Deadlift (4x3@85%+ of 1RM; 30X1 Tempo) Metcon (AMRAP - Rounds and Reps) 10 Minute AMRAP @ 80%

300m Row

15 Russian KB Swing, 70/53

15 Abmat Sit-ups

Rest 4 Minutes Metcon (Calories) 5 Sets @ 80% Effort

1 Minute A/B

1 Minute Row

Score for this one will be total calories. Extra Work A.1: Single leg lateral step down and up (3x10/side) A.2: Bottom of Good Morning Hold (3x30 seconds; Rest 60 seconds) #workoutoftheday