Monday 04/11/22

Strength:

10×2  Conventional Deadlift 

– @80% 1RM

– Rest 30”-45” between sets

Conditioning:

25’ AMRAP

500m/400m Row

25 Abmat Sit-ups

20 Wall Balls 20/14

15 Box Jumps 24”20”

Accessories:

3×20 Sumo Back Squat

3x12ea Single Arm Kettlebell Front Rack Reverse Lunge 

3×15 Dual Dumbbell Single Leg RDL

3×20 Barbell Hip Thrust

4×12 Dragonflies 

2×50 Standing Hamstring Curls

Cardio:

For time

75 Hollow Rocks

5000m Row

75 Arch Rocks

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