Friday!
Warmup:
5:00 of:
10 Banded Good Mornings
10 Tempo Pushups @ 1111
10 Kettlebell Swings
A.
Five sets of:
Deadlift x 3-4 reps @ 2111
(let the barbell settle on the ground between every rep)
Rest 90 seconds
Ring Dips x 10-12 reps @ 1111
(hold for 1 second in the bottom and top positions)
Rest 90 seconds
B.
In teams of two, with only one person working at a time, complete five sets each of:
6 Length of the Gym Farmer’s Carry
Carry the heaviest implements you can handle in each hand.
Boom Lite:
Warmup: Same
A.
Three sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each @ 2111
Rest 60 seconds
Stationary Dips x 10-15 reps @ 2111
Rest 60 seconds
B.
In teams of two, with only one person working at a time, complete five sets each of:
6 Length of the Gym Farmer’s Carry
Carry the heaviest implements you can handle in each hand.
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