Deadlift
5-5-5-5-5
Post heaviest 5 in comments.
20 MIN AMRAP
20 min AMRAP
30/20 Cals Bike
10 Pull Ups
Post rounds and extras in comments.
RUNNING!!
8 x 200m
Rest as needed between efforts.
Post slowest 200m in comments.
WEIGHTLIFTING
Hang Squat Clean + Front Squat + Jerk
Every 3 mins for 30 mins
Experienced 75% or higher
Less experienced upto 50%
Post weight in comments.
BAR AMANDA
9-7-5
Bar Muscle Up
Snatch 60/4.25kg
Post time in comments.
2 x 2 ROUNDS
2 Rounds
400m Run
15 Push Press 42.5/30kg
12 T2B
Rest 5 min
2 Rounds
400m Run
15 Push Press 42.5/30kg
12 T2B
Post time for each 2 round segment in comments.
MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.