Fitness
A. Deadlift-
3×5, 1RX1, Across, R90-120s
*add 5-10lbs from last week
B.DB Bench Press-
3×6-8, 30×1, R90-120s
*Same weight as last week
C. 2 sets:
2 minute AMRAP @90%
10 Air squats
5 Renegade Rows, no push up, tough
Rest 1 minute
2 minute AMRAP @90%
10 Alt lunges
10 Russian KB Swings, tough
Rest 1 minute
Performance
A. Deadlift-
3×1.1.1, 1RX1, Build, R90-120s
*start slightly heavier
B. Bench Press-
3×3, 22×1, Build, R90-120s
*start slightly heavier
C. 2 sets:
2 minute AMRAP @90%
10 Air squats
5 Renegade Rows, no push up (1/4 body weight)
Rest 1 minute
2 minute AMRAP @90%
10 Alt Lunges
10 Russian KB Swings (70/53)
Rest 1 minute
