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