Workout 12/06/21

Strength:

8×3 speed deadlift

@75% 1RM

-30”-1’ rest between sets

Conditioning:

10’ AMRAP

10 cal row

10 wall balls 20/14

2’ rest

10’ AMRAP

10 Russian KBS 53/35

10 goblet squats

Accessories:

8×1 kneeling to feet to broad jump

4×12 Kang squats

4x8ea KB front rack reverse lunges

4×15 banded Russian KBS

4×15 hip extensions

1×100 band hip thrust

Cardio:

10 Rounds

E3MOM 

30/25 cal row

20 alternating forward lunges

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