Fitness
A. Deadlift-
3×5, 1RX1, Across, R90-120s
*add 5-10lbs from last week
B.DB Bench Press-
3×6-8, 20×1, R90-120s
*increase weight
C. 3 minute AMRAP @90%
10 Burpees
10 Russian KB swings
Rest 2 minutes
3 minute AMRAP @90%
10 Slamball Goblet hold Alternating lunges, tough
10 Ball Slams
Rest 2 minutes
3 minute AMRAP @90%
10 Broad jumps
10 Ring Rows
Performance
A. Deadlift-
3×1.1.1.1, 1RX1, Build, R90-120s
*start slightly heavier
B. Bench Press-
3×4, 22×1, Build, R90-120s
*start slightly heavier
C. 3 minute AMRAP @90%
10 Pull Ups
10 Box Jumps, step down (20/14)
Rest 2 minutes
3 minute AMRAP @90%
10 Burpees Over KB
10 Russian KB Swings (82+/70)
Rest 2 minutes
3 minute AMRAP @90%
10 Toes-to-bar
10 Goblet squats (70/53)
