AM Workout (0500)
A.
For time:
1000m Row
50 Burpees-over-bar
50 Front Squats (135/95#)
B.
Evey :90 for 6:00
Front Squat x 3 Reps
straight into…
Every 2:30 for 10:00
Front Squat x 3 reps
C.
Standing Calf Raise
2x50
Banded Anterior Tibialis
2x50
D.
Duratne Core?
or
For time:
Toes-to-Bar
2-4-6-8-10-12-10-8-6-4-2*
*Must be unbroken sets
PM Workout (TBD)
A.
Dorian Deadlift
8,6,4
Then…
Rest/Pause Set - 6 + Max Reps*
*Drop the weight to something you can hit for 6-10 reps, do 6 reps, rack the bar for :30 - :45 and then complete max set to failure
B.
Barbell Bent Over Rows
7,7, Max
C.
Single Arm DB Bulgarian Split Squat (DB in hand of elevated foot)
8,6,4/side
Then…
Set of 9 + max reps BW per leg
D.
Banded Hammer Curls (can sub DBs)
3x12
Seated Incline Curls
3x12
E.
GHD With Plate Row
3x10
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