Monday, September 25, 2023

A.Barbell Romanian Dead lift

3020 tempo

x5 reps x 4 sets @ heavy weight

building each set

B. Front Squat

22x1 tempo

2 reps x3 sets holding 80% for a double over the 4 sets

C. Mixed Modal Work

70-50-30 cal bike erg

30-20-10 db box step ups, 35/25#/hand @ 24/20"

15:00 amrap

16-20-24-28

cal row

double kb sumo high pull

double kb reverse lunge steps

burpees

rest 1:00

so;

16/16/16/16

rest 1:00

20/20/20/20

rest 1:00

etc...

keep going until the 15:00 is up..