WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
30 MOUNTAIN CLIMBERS
10 GOOD MORNINGS
10 SINGLE RING RING ROWS
INTO…
2 ROUNDS
10 SINGLE DB RDL
10 SLOW BIRD DOGS
10 KIP SWINGS
10 JUMPING PULL-UPS
STRENGTH
DEADLIFT*
1X5@75%
1X5@80%
3X5@85%
*BASE PERCENTAGES OFF 5-REP HEAVY
WORKOUT
AMRAP X 4 MINUTES
10 DEADLIFTS (135/95)(95/65)
10 RING ROWS
-REST 1:30-
AMRAP X 4 MINUTES
8 DEADLIFTS (185/125)(135/65)
8 PULL-UPS
-REST 1:30-
AMRAP X 4 MINUTES
6 DEADLIFTS (225/155)(155/105)
200 METER RUN
(SCORE IS ROUNDS)
VIRTUAL PROGRAMMING 5.14
WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 2 MINUTES
:30 SINGLE UNDERS
:30 UP-DOWNS
INTO…
EMOM X 2 MINUTES
:30 SINGLE UNDERS
:30 BURPEES
PUSH X PULL WORKOUT
5 SETS ON A 15:00 CLOCK
10 SLOW DB FORWARD RAISES
10 SLOW ARNOLD PRESSES
10 SEESAW BENT OVER ROWS
PUSH X PULL WORKOUT
EMOM X 15 MINUTES
MIN 1 - :50 DB SUMO DEADLIFT HIGH PULLS
MIN 2 - :50 ALT DB LYING TRICEP EXTENSIONS
MIN 3 - :50 MOUNTAIN CLIMBERS