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TUESDAY 20210330

Warm-up

:90 on Bike or Rower
10 PVC Good Mornings
10 Leg Swings Front/Back Side/Side
10 Matrix Turns
10 Bird Dogs
10 Dead Bugs
10 Glute Bridges

Supine Twist Stretch
:30 Supinated Bar Hang


Strength and Skill

Every 2:00 for 10:00 (5 sets):
Deadlift x 3 Reps @ 75-85% of 1RM Deadlift*

* 5 working sets for today–if this feels super heavy, stay closer to 75%, if it feels lighter, go up to 85%.



FITNESS 20210330

AMRAP 4:00 x 3 Sets (14 Minutes total):
8 Hanging Leg Raises
10 SA Dumbbell Hang Clean and Jerks (35/20#)
10/7 Calorie Bike
— Rest 1:00 Between Each AMRAP —


Scoring: 3 total scores of Rounds + Reps.

Scoring: Rounds + Reps


PERFORMANCE 20210330

AMRAP 4:00 x 3 Sets (14 Minutes total):
8 Toes-to-Bar
10 SA Dumbbell Hang Clean and Jerks (50/35#)
14/12 Calorie Row
— Rest 1:00 Between Each AMRAP —


Scoring: 3 total scores of Rounds + Reps.

Scoring: Rounds + Reps

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