Monday 16th April 2018

 

 

Warm – Up;  400 m run

..with an empty barbell;

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

***BURPEE CHALLENGE – Day  15:  48/68/96 ***

( start splitting up burpees – 1/2 now..)

 

Strength: Back Squat

…warm up to 80% of 1 RM, then;

2 sets of 6 reps.

..superset with GOOD MORNINGS – 3 sets of 10 reps + 5 lbs from last week

 

MetCon:  AMRAP

7 min AMRAP

15 Deadlifts  115/85

15 Wallballs  20/14

3 MINUTES REST

7 min AMRAP

10 Hang Power Cleans  115/85

10 Front Squats

 

*** complete burpees ***

 

ENDURANCE WOD

25 mins AMRAP

200 m run/ 300 m row (choose)

50 Jump rope singles

30 Air squats

20 Reverse lunges

10 Walk the floors (no push ups — keep core tight and straight)