17 Aug August 14, 2019 Posted under: Workouts Strength: Complete in order, move on once all sets of the exercise are complete A) 5 sets of 3 x front squats @ 85% of 1-rep-max B) 5 sets of 10-12 x on each leg Bulgarian split squats w/dumbbells C) 3 rounds of 20/18 calorie row WOD: AMRAP in 15:00 35 x double unders 20 x wall balls 10 x dumbbell push press – 2 DB’s 5 x burpee box jump overs OLY LIFTING Strength: A1) Single leg KB deadlift, use as primer. 3 x 8 per side A2) Deadlift 2 x (3 x 65%), 2 x (3 x 75%), 3 x (2 x 85%) B) Goblet squat w/pause (2 sec @ bottom) 5 x 8 C) Single arm DB row 4 x 8-10 per side D) Banded face pull 4 x 10-12 WOD: AMRAP in 10:00 5 x deadlift 7 x box jumps 9 x hand release push ups
