Workout 09/30/21

Strength:

20’ to establish

1RM pause front squat 3” pause 

 

Metcon:

9’ amrap

3 deadlifts 185/135

2 hang power clean 

1 front squat

Accessories:

5×3 sumo stance box squat 

5×45” heavy D ball sumo stance good morning 

3×15 heavy Russian kbs 

4×45” bottom weighted toes to ring (use mb)

5×15 banded hip extensipns

Cardio:

22’ AMRAP

20 alternating lunges

200m run

20 dual kb Russian kbs 53/35

200m run

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