Wednesday!
Warmup:
5:00 of:
30 Jump Rope
10 Banded Good Mornings
5 Burpees
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
Rest 3 minutes between sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Toes to Bar
15 Box Jumps (24″20″)
30 Double Unders
Boom Lite:
Warmup: Same
A.
Every 2 minutes, for 24 minutes (4 sets):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Supine Med Ball Leg Curls x 12 reps @ 2110
Station 4 – Barbell Roll-Outs x 12-15 reps @ 3010
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Jump Rope
20 Mountain Climbers
10 Single-Arm Kettlebell Swings (Left Arm)
10 Single-Arm Kettlebell Swings (Right Arm)
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