Wednesday
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
Boom Lite
A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
25 Kettlebell Swings
20 Wall Ball Shots
15 V-Ups
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