AMRAP 5
Push-Ups - choose the hardest variation you can.
For time:
1000m row
50 WB @20/14
30 Ring Dips
25 WB @20/14
500m row
Cash Out
3 rounds
Lateral Raises - “21’s” (7 low, 7 high, 7 full)
DB Curl - “21’s” (7 low, 7 high, 7 full)
Rest :90
Thursday
A. Strength
E2:30 x 5 rounds
10 Deadlifts (Building)
B. Conditioning
E2:00 x 20:00 Alternating
0-2:00 —> 15 TTB + 10 Hang DB Pwr Snatches
2–4:00 —> 20/15 Cal. Row
C. Cash out
200m Waiter Walk with DB from Part B
Wednesday
Strength/Skill
5x5 weighted pull-up (if not using weight, scale to strict, jumping, negatives etc)
Conditioning
AMRAP 10
5 BJ @24/20’’
10 Push Press @95/65
Cash Out
3 sets
10/10 side plank rotations/reach throughs