Friday – 1/3/2020

The Workout for Friday is:

STRENGTH
Every 3 minutes, for 15 minutes (5 sets)
Deadlift x 10 reps
*Work up to a heavy set of 10 for the day

METCON
3 Rounds for Max Reps
-1 Minute Max Cal Row
-1 Minute Max Wall Balls (20/14)
-2 Minute Max Burpees (Rx+ perform to target)
-Rest 3 minutes
*Goal is 75+ reps each round

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
Not for Time
-100 Banded Hamstring Curls

[Applied Strength]
EMOM x 15 Minutes
-1 Power Snatch from Blocks
*Set pull blocks up so barbell sits just above the knee. 

[Gymnastics]
AMRAP x 6
-6 C2B Pull-Ups
-4 Deficit HSPU
-2 Rope Climbs

[Engine]
6 Rounds
-400m Run
-Rest 1 Minute