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Thursday, June 24 2021

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15min to Achieve a 1 RM DeadLift

7min AMRAP:

14 Calorie Row or Bike
7 Deadlifts
4 Over the Bar Burpees

Rest 3min

7min AMRAP:

14 Calorie Row or Bike
14 Russian Kettlebell Swings
4 Over the Kettlebell Burpees

Barbell = 315/215 RX+385/245 MRX 255/175lbs

Kettlebell = 24/16kgs RX+32/24 MRX20/12

*Athletes Choice on which AMRAP to Start*

Core & Grip Development

-20 Reverse Rower Tucks
-200m Plate/Pinch Carry
-20 Hip Extensions
-200m Farmers Walk DBs or KBs -2min Low Plank Hold

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