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03/19/2019

Warm Up

6 min AMRAP

- 10 single-unders + 15 double unders

- 10 Russian KB swings

- 10 alternating box step-ups

- 10 deadlifts (increasing in weight, start @ 45/35)


Strength/Activation

EMOM (every 1:30) - 4 rounds, 12 min total

- *6 touch and go deadlifts (moderate weight)

- 8 bent over flys + 8 banded rows (4 p/arm)


*don't bounce the weight on the deadlifts. Work on fast but control cycling. don't work up to a weight you can't handle for 6 quick reps.


Conditioning

buy-in: 100 double-unders

24-22-20

- Russian KB swings @ 70/53 (Rx+ 80/62)

- *alternating box step-ups @ 50/35 @ 24"/20" (Rx+ 60/40)


*one DB, open standards

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