Wednesday, May 8th

Workout of the Day
Fitness
“A. 5 Rounds/ rest 90sec btw rounds
DB or KB Complex
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Over Head”
“B. Every 4 Min x 5 Sets

Run 400m
25 Dual RKBS
Dynamic Lower Conjugate
“40/30 Cal bike/ski/row
2 Rounds
Scap Cars x 3 ea
Patella Cars x Clock
Hip Sleeper x 8 ea
Knee CARS x 3 ea

“Every 45sex x 10 sets perform 2 Deadlift off 25lb plates @80% 2RM
SS
3 x 3-5 wtd Negative Pull Ups 4-7 cnt
3 x 1 wtd Box Jump (increase height and weight)
3 x :30 Sand Bag Squat”
“AMRAP 9
10/ea Bulgarian Split Squats
15/12 Cal Ski or Bike ”
2 x 30 Wtd Star Plank

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