Mobilize, then….
Wednesday…..
Deadlift
Every 3 minutes, for 15 minutes, complete (5 sets):
Deadlift x 1 rep @ 85% of 1-rm
Conditioning:
Every 5 minutes for 30 minutes complete (6 sets):
21/16 Calorie Ski-Erg or Row
14 Burpee Box Jump-Overs (24/20”)
7 Toes-to-Bar
Thursday:
Two sets of:
Medicine Ball Hamstring Curls x 10 reps
Hollow/Superman Swings on Pull-Up Bar x 8-10 reps
Scap Push-Ups x 5 reps + Push-Ups x 10 reps
Ring Muscle-Up Skill Development
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
and then, complete (not for time):
Four sets of:
400 Meter Run
1-5 Ring Muscle-Ups
Goal is to move through at an easy pace while focusing on quality reps.
Minute AMRAP
As many rounds and reps as possible in 7 minutes:
50 Double-Unders
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
135/95