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Monday 4/30/2018

Warmup

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

3 rounds of:

10 RKB swings heavy KB

10 SDHP Heavy KB

150 m run or row

Workout warmup:

10 min EMOM:

5 DL working up to your heaviest workout weight

25 DU's

Workout

5 min AMRAP
400 Meter Run buy in
12 Deadlifts (185/135)
12 Lateral Bar over Burpees
Rest 3:00
5 min AMRAP
300 Meter Run buy in
9 Deadlifts (225/155)
9 Lateral Bar over Burpees
Rest 3:00
AMRAP 5:
150 m buy in
6 Deadlifts (275/185)
6 Lateral Bar over Burpees

Lift:

Back Squat

10 @ 70%
8 @ 73%
6 @ 77%
4 @ 81%
2 @ 86%
Rest 2:00 between sets.

Skill:

5 rounds of:

10 C2B pullups

15 GHD situps

Earlier Event: April 29
Sunday Funday
Later Event: May 1
Tuesday 5/1//2018