Monday, May 20th

Workout of the Day
Fitness
“A. Power Clean
1-1-1”
“B. EMOM x 6
Deadstop Front Rack Split Squats
3 Reps per Leg”
B. 10 Rounds (15min Cap)
5 Pull Ups
10 Push Ups
15 Air Squats
 
5AM, 10AM, 530PM Max Effor Lower Conjugate
“25 Cal Ski or Bike
Single Leg RDL 2 x 8 ea leg (no Weight)
+
Seated Box Jump 3 x 3
+
Banded Good morning 3 x 15

” 5 attempts to Find 1 RM Deadlift
1. Glute ham Raise 3 x 5-7 Reps @3111 rest 60sec btw sets
2. Staggered Stance Dual Deficit KB RDL 3 x 6-8 ea leg @3111
rest 60sec after both legs are complete*

“AMRAP 13
10 L Arm RKBS
10 R Arm RKBS
10 L FR Reverse Lunge
10 R FR Reverse Lunge
100m Run”
100 Banded Pull Throughs

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