Friday, May 17, 2024

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