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October 15, 2019

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10 June 17

June 10, 2017

Warm up
:30 Second Plank 
10 Banded Good Mornings 

10 GHD

10 Total reps : Single Arms KB Suitcase Deadlifts 
2 Rounds
 

 

Strength - 

 

Establish a 1 RM Deadlift

 

Conditioning 

 

5 MIN AMRAP @ 80% Effort

 

15 Box Jump Step Downs @ 24/20

10 Toes to Bar

5 Deadlifts @ 275/ 165

 

Rest 5 Min

 

5 Min AMRAP @ 80 % Effort

 

15 Cals Bike 

10 Sang Bag Cleans

5 Burpees over the Sand Bag

 

Rest 5 Min 

 

x 2

 

 

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