Workout of the Day
A. Back Squat (base numbers off of 2RM)
2×3 @80% , 3×2 @90%
B. Dbl KB Front Rack Split Squat 3×3-5 reps/leg @12X1
C. AMRAP 7
Power Cleans 2,4,6,8
HSPU or Ring push ups or Push Ups or DB strict press 2,3,4,5,6….
PC weight at 155/110
Competition
A. Run 400m fast (this sets the pace)
B. Run 200m @ ½ 400m pace + 2-3 sec
PM
A. FSqt
2×3-5 @75
2×3-5 @80
2×2 @85
3×1 @90
B. Dbl KB OH Split Squat
3×3-5 reps/leg @12X1
C. TTB
5.5.5.5.5.5
rest :10 sec
D. 4 Rounds
Row 25 Calories
x10 S2OH (155/110)