Heyday Elite Fitness Blog

Ya Did Good Johnny

Workout of the Day:
A1. Behind the Neck Press x5 Reps
A2. Single Arm DB Row x6-10 Reps
Four Sets
Rest 1-2min
B. 4min AMRAP
Calories on Rower
Rest 90sec
AMRAP 5 min
8 Wall Ball
8 Burpees
Rest 90sec
AMRAP 4min
Calories on Rower
Competition:
A. Jerk Support 3×2 @105-110% 1RM Jerk
B.Jerk Balance 3×3
C. Push Press 3×3
+
AMRAP 30
400m Run
3 Deadlifts @75%1RM
500m Row
3 Legless Rope Climbs

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