20 min AMRAP
5 rounds of Cindy
200M run
Strength Program:
Warm Up with - 500m row and 5 rounds of 2 pull ups, 4 push ups, 8 squats
Squats -5X5 at 77.5%
Bench: 5X5 at 77.5%
Deficit Straight legged DL - 2X8 at 30%, regular deadlifts 4X4 at 80%
Bench second Wave - 1 X AMRAP 50%, 1X AMRAP at 70%
Hypertrophy work (5 sets of 6) go up in weight from prior weeks
Weighted Ring Dips
Weighted Pull Ups
DB seated shoulder press