Warm-up:
10. Cal machine
20 90/90 Switches
20 Alternating Deadbugs
10. Plate Squat Reach
16. Alternating Warrior Squat Reaches
5/side Perfect Stretch
10. I-Y-T
10. Slow Jeffersons Curls
Strength: 3-3-3-3-3 (70%)
Back Squats
Every after set do a 5/side single kettlebell Deadlift
Metcon:
Amrap 13 min
21 Wallballs (20/14)
15. Pullups or ring rows
9. Burpee Deadlifts (50/35)
Warm-up: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 10. IYTS 10. Pushups 20 sec dead hang Strength:...
(NEW CYCLE WK 3 DAY 5) 5 Sets (Rest 60 seconds between sets) 2 Snatch @63-70% 1RM Snatch 4 Sets (Rest 90 seconds between sets) 1 Pause...
Warm-up: 2nd Floor Run 1RD 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Walking lunges 50FT Duck walks 30 Sec wallsit...
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