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Monday, May 9th

in Fitness, Workout of The Day

Workout of the Day

Fitness

A1. Back Squat @5311

4×2-4 Reps

A2. Chin over bar hold 4x:30 (or dead hang)

A3. Russian Twist w/Medball 4×20

B. 2 Rounds

15 Burpees

10 KB Deadlifts

2 Rounds

150 Single Unders

10 KBS

2 Rounds

15 Burpees

10 DB Push Press

Performance

A. Front Rack Split Squat 3×4-6 reps per leg @55-65% of 1RM FSqt

B. 8-6-4-2

HSPU (kipping is ok)

Pistol or Single leg squat off box

*flow, go at easy pace

C .For time: (13:00 Cap)

2 Rounds

15 Lateral Burpee over bar

10 Deadlift 185/110

2 Rounds

50 Double Unders

10 Hang Power Clean 115/75

2 Rounds

15 Lateral Burpees over bar

10 S2OH 115/75