MONDAY 2 October 2023
October 1, 2023
Warm-up
AMRAP 7
10 Bend + Bow
10 Alt lunges
10 Ring Row
8 KB Deadlift
8 KB Swing
8 Bent over row (bar)
8 Deadlift (bar)
S&T
Deadlift
Every 2:00 minutes, 4 Sets
4-3-3-2-2
Deadstop deadlift
*Work to a heavy 2
Rest 2 minutes
10-8-6
@50% of maximum weight in part 1 – Rest to recovery between sets
Workout
21-15-9
Front rack lunges 40/30(L+R =1)
HR Push-ups
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