Warm up
Deadlifts
3 x 10
Every 2:00 x 3
-Deadlifts (build each round)
60,70,75%
Emom x 12
1. 12 Revers Goblet Lunges KB 70/53
2. Rig Banded Sit Ups
3. 20 KB Swings
4. 10/8 cal bike
Rest 2:00
Finisher
50 walking Lunges
1:00 wall sit
50 walking Lunges
1:00 Chinese Plank Hold
Done!
Stretch
Strength Every 3:00 x 3 -1:00 Front Rack Hold 205/155 -20 Alternating Pistol Squats Every 2:00 x 3 10 Front squats 185/125 135/95. 95/65 :15 sec Bottom of a push up hold Workout 7 Rounds For Time: 5
Sumo Romanian dead Lift A) 1 Set of 12 B) 1 Set of 10 C) 3 Sets of 8 * Rest 2-3 Minutes Between Sets Barbell bent over rows 4 Sets : 10 Bent Over Barbell Rows Rest 30-60 Seconds Workout "It's Gonna
Clean & Jerk On the Minute x 10: 1 Power Clean + 1 Push Jerk * Building In Weight Circuit: 40:20 2 people per station 2 sets 2 laps sleds Push Pull KB upright rows pistol squats use Rip 60 bands if n