Wednesday - 10/4/2017

Warm Up:

Tabata: Glute Bridge
10m Broad Jumps
15 KB Swings
10m Inchworm
15 Banded Goodmornings
Review Deadlift

 

Deadlift - ISO 3/4

Fitness:
3x3 @70-75% at 0-4-x-1 Tempo, hold in hover
3x3 @70-75% at 0-4-x-1 Tempo, hold at knee

EP:
3x3 @75-85% at 0-2-x-1 Tempo, hold in hover
3x3 @75-85% at 0-2-x-1 Tempo, hold at knee

 

"The One Rounder"

12 min AMRAP
40 KB Swings (53/35)
40 Burpee Box Jump Overs (24/20)
40 Wall Balls (20/14)

EP: 50 reps ea.
Scaled: 30 reps ea., 35/26#, 20/16", 14/8#