Friday
A. Deadlift Every 1:30 x8 sets
4 sets of 4 reps
4 sets of 8 reps
-building load to a tough 4 for the day from 225#/155#
-load all 8’s @ 55% of 1RM or weight you can move quickly
B. For time
Row 1000m/800m
50 Push Press @ 75#/55#
100 Ab mat sit-ups
50 Push press
Echo Bike 35/24 cals
Essentials
8 minute AMRAP
Run 100m
2-4-6-8-10…
No push-up burpee box-jump on and over
4-8-12-16-20-24…
Kettlebell swings
rest 2:00
x2 sets
*Goal is same or more reps on the 2nd set
+
Extra Credit
3 sets
18 DB lateral raises
18 DB overhead tricep extensions