Wednesday, 7/25/2018

A. Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%
Rest as needed
B.  AMRAP in 4 minutes of:
15 Kettlebell Swings (24/32)
10 Pull-Ups/ C2B, if you can
Rest exactly 4 minutes, and then . . .
AMRAP in 4 minutes of:
10 Box Jumps (24/30)
10 Push-Ups/ Clapping if you can
N. AMRAP in 12 minutes of:
10 Walking Lunges
10 V-Ups
Bonus Work:
EMOM for 20 minutes (5 sets of each):
Minute 1 – 20/15 Calorie Row
Minute 2 – 30 Double Unders + 1 Muscle up
Minute 3 – 3 Bar Facing Burpees + 3 Hang Squat Snatches (75/105)
Minute 4 – Rest