Wednesday, October 24th

Workout of the Day
Fitness
AMRAP 5:
Buy-In: 50/35 Calorie Bike/Ski
Directly Into..
12 Deadlifts (135/95),
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Bike
Directly Into..
9 Deadlifts (155/105)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Bike
Directly Into…
6 Deadlifts (185/135)
6 Lateral Barbell Burpees
Scale Up Weight Guidlines
M: 185/225/275
W: 135/155/185
530 lower dynamic day
Primer: depth jump into box jump every :30 x 6 sets
A. 10×2 Banded or chain Seated Sumo DL @60% 1RM +30% Tension
B. Staggered Stance Deadlift 4 x 5 reps ea leg
C. Front Rack Step Ups 4 x 5 ea leg (parallel step)
D. AMRAP 14
10 banded KBS 70/53
:30 lateral GHD hold
20 alt leg only Deadbug
20 banded GM

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