A. Every 2 mins
10-8-6-4-2
Deadlift to a heavy 2
20 MIN AMRAP
5 DB Burpees 50/35 (2 DBs)
10 DB Deadlifts
30 Double Unders
20/16 Cal Bike
MFit
Warm up: 2 round
1 min machine
10 seated lat pulldowns
5 downdog pushups
10 Banded SA OHP
10 pull aparts
4 rounds:
A1. 1/2 Kneeling SA OHP x6-8e
rest 0:30 seconds
A2. Renegade rows x8e
rest 1:00
*increase in weight from last week
B1. Max rep pullup test
*use same amoount of assistance as week prior
into 3 sets at 50% of reps from test
Conditioning: 15-12-9
Alt. DB snatch
Burpee to 6 in target
Mobility:
1/2 Kneeling Wall T spine rotators x10e