Workout of the Day:
A1. Deadlift 2-2-2-2-2-2
A2. 5-10-15 Yard Shuttle (perform the shuttle right after deadlifts, time each shuttle)
B1. Ring Row Feet on 20\” Box x8-15 Reps”
B2. RDL x10 95/65 (refer to catalyst athletics RDL video)
B3. Incline DB Bench Press x8 Reps
3 RNFT
Competition:
A. Every Minute for As Long As Possible Shoulder Press x 1 Rep
Start at 135/95 (males go up by 10lbs, ladies go up for 5lbs)
B. Every 2 minutes Back Squat:
6 Reps @70%
4 Reps @75
4 Reps @80
2 Reps @90
4-7 Reps @85
C. AMRAP 3 Minutes
12 Shoulder to Overhead 115/75
9 Box Jump Overs 24/20
6 C2B Pull Ups
Then immediately after:
Row 750m for Time
Rest Until the Clock Hits 12min Then Repeat All of the Above.
Example score:
R1: 2+18 3:36
R2: 2+12 3:40