Friday, July 26, 2024

Friday

A. Every 2:00 x5 sets

Deadlift x10,8,6,4,2

-starting load @ 225#/155# then build or start @ 60% of 1RM

B. 2 minute AMRAP

Row 18/14 cals or Echo BIke 15/11 cals

AMRAP Wall-ball 20#/14# remaining time

rest 1:00 then repeat until you complete 80 Wall ball 20#/14#

cap @ 4 sets

4th set is 3 minutes long

Essentials

A. EMOM 12 minutes

Min 1- 10 Pendlay rows

min 2- Side plank 20 sec/side

min 3- 3-4 shuttle runs

B. 5 minute AMRAP

6 SA DB hang clean and jerks

7 hanging knee raises or v-ups

8 walking lunges 

rest 2:00

5 minute AMRAP

Echo Bike 7/5 cals 

8 sumo deadlift high pulls with KB

6 goblet squats w/KB