WARM-UP
AMRAP X 6 MINUTES
100M RUN
5 BARBELL UP-OVERS*
10 LUNGES
10 GROINERS + T-SPINE ROTATION
10 ALT. BIRD DOGS
*1 REP OF AN UP-OVER = W/ BAR IN FRONT RACK POSITION, PUSH PRESS IT OVERHEAD, SLOWLY LOWER IT ONTO THE BACK, AND THEN PUSH PRESS IT BACK OH AND LOWER IT BACK TO FRONT RACK.
STRENGTH
1X5 @ 65%
1X5 @ 75%
1X5 @ 85%
BACK SQUATS
*BASE PERCENTAGES ON HOW YOUR FEELING.
WORKOUT
AMRAP X 13 MINUTES
12 BACK RACK REVERSE LUNGES(115/75)(75/55)*
400M RUN
*AFTER EACH FULL ROUND, INCREASE REPS BY 4 REPS.
(SCORE IS ROUNDS + REPS)
FINISHER
AMRAP X 7 MINUTES
30 AB-MAT SIT-UPS
20 GLUTE BRIDGE UPS*
30 ALT. RUSSIAN TWISTS
*OPTION TO USE LIGHT DB
