Friday
A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Set 6 – 3-5 reps @ 85%
B.
Five rounds for time of:
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Boom Lite
A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Supine Medball Leg Curls x 12 reps
Station 2 – Barbell Roll-Outs x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
B.
Five rounds for time of:
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry
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