1. Movement Prep/Activation2:00 Bike2:00 Run-into-6 min AMRAP5 Alt. V-Ups (each side)3 Knees to Elbow5 Deadlifts (building)2. Strength Prep3 Rep Deadlift
3. Workout Prep1 set2x25ft Shuttle Run5/4 Calorie Bike (at workout pace)
We are currently on week 3/8 on our barbell cycle
Build to a heavy 3 rep (10-12 minutes)* Rest a little longer than normal between sets when you reach heavier weights *
AMRAP 12
5 KB DL (70/55)
10 V-Ups
5 KB Swings (70/55)
30 DUs
AMRAP 15
RX200m Run8/7 Calorie Assault Bike (Or 7/6 Calorie Echo)10 Wall Ball Sit ups (14/10)
RX+200m Run10/8 Cal Bike20/14lb WB Situp
Target number of Rounds: 7+ Rounds
200m Run10/8 Calorie Assault Bike (Or 8/7 Calorie Echo)10 Wall Ball V-Ups (20/14)
20-10
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