Friday 05/06/22


10×2  Sumo Deadlift 

– @80% 1RM

– Rest 30”-45” between sets


4 Rounds

400m Run

50 Air Squats

50 Double Unders

15 Toes to Bar


3×18-22 Box Front Squat

3x12ea Single Arm Kettlebell Front Rack Box Step-up

3x15ea Cossack Squat

4×12 Tempo Dragonflies (4” down) 

2×50 Banded Leg Extensions

Power Hour: 

10 Rounds for Time:

5 Strict Chest-to-Bar Pull-Ups

10 “X” Dumbbell Movement (70/50 lb)

15 GHD Sit-Ups

Round 1 – Dumbbell Push Press

Round 2 – Dumbbell Burpees

Round 3 – Dumbbell Power Cleans

Round 4 – Dumbbell Bench Press

Round 5 – Dumbbell Lunge Steps

Round 6 – Dumbbell Front Squats

Round 7 – Dumbbell Bent Over Rows

Round 8 – Alternating Dumbbell Snatches

Round 9 – Dumbbell Deadlifts

Round 10 – Dumbbell Thrusters

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