Warmup
Strength
Deadlift
3@70
3@70
3@75
3@75
3@80
3@80
Wod
21-15-9
Pull-ups
Kettlebell Swings 70/53
Rest 3 min
3 Rounds for time of:
20 Dumbbell Squats, 50's/35's
50 ft Handstand Walk/:30 sec hold
20 Dumbbell Power Snatch 50/35
Xtra
10 strict muscle ups / strict ctb pull-ups
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
