A: Core Prep
3x
20 Starfish
20 V-ups
30 Flutter kicks
B: Deadlifts -1x10 at 50%, 1x6 at 60% and 4x5 at 70%,
C: Single are heavy DB rows 3x15
D: Bicep curls - 4 x20 with empty barbell"
E:3 RFT of
12 Push Jerks at 135lbs/95lbs
9 Front squats
6 RMU
Can you go unbroken?
AMRAP and pick up where you left off.
3 rounds of :
1:30 on 1:30 off -
16 DB Front rack lunges 50/35
8 BMU
8 BBJO at 24"/20"
Rest 3 minutes
4 rounds of :
1:00 on 1:00 off -
10 DB Front rack lunges 50/35
5 BMU
5 BBJO at 24"/20"
Rest 3 minutes
5 RFT of
30 sec on 30 sec off
5 BMU
5 BBJO at 24"/20"