Monday August 3, 2020

Warm Up: 10 min flow

2 rounds

30 sec assault bike easy
20 sec assault bike med
10 sec assault bike hard

8 min AMRAP
10 Banded Good Mornings
10 DB Suitcase DL (each side)
10 Plank Shoulder Taps (each side)

Strength: Deadlift

Deadlift 7×2,1×3@80%

– Complete a set every 90 seconds, on the 8th set complete 3 reps –

* Use same weight for all 8 sets

Workout: 3 rounds

25/20 cal ski or bike

100′ db walking lunge (50/35 lb db held any way)

100 dubs

T1: 20/15 cal, 50′ db walking lunge, 100 single unders or similar

T2: As written

T3: Hold 2 db’s anyway

 

Sunday, August 2nd, 2020 at 9:15 pm / WODS