WORK OUT
HEAVY WEIGHT DAY!
5 – 4 – 3 – 2 – 1
DEAD LIFTS: STARTING WITH BARBELL WEIGHTED FOR YOUR ABILITY, DUE 5 ROUNDS THEN
INCREASE WEIGHT AND DO 4 ROUNDS THEN INCREASE AND DO 3 ROUNDS, INCREASE AND
DO 2 THEN INCREASE TO MAX WEIGHT AND DO 1 REP. YOU HAVE 10 MINUTES TO GET TO YOUR 1 REP MAX. CONTINUE LIFTING 1 REP UNTIL 10 MIN ARE UP. TAKE BREAKS AS NECESSARY.
HANG POWER CLEANS: REPEAT SAME AS ABOVE FOR 10 MINUTES
PUSH PRESS: REPEAT SAME AS ABOVE FOR 10 MINUTES
THEN:
AMRAP: 20 SECONDS ON 10 SECONDS REST 6 ROUNDS FOR THE FOLLOWING EXERCISES:
SIDE HIP RAISES WITH KICK LEFT
SIDE HIP RAISES WITH KICK RIGHT
V UPS
BURPEES
NO REST BEWEEN EXERCISES. REST ONLY THE 10 SEC BETWEEN REPS.
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