Wednesday, June 6

June 7, 2018

 

:30 Seconds
Easy Bike/ Row
Active Samson

Medium Bike / Row
Active Spidermans

Faster Bike / Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

 

Deadlift + HSPU (15 x 1)

Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)

After each deadlift set, complete 1 set of Handstand Push-ups, at 25% of your best set.

 

"Floor It" (AMRAP - Rounds)

On the 4:00 x 4 Sets:
100′ Walking Lunge
15 Deadlifts (185/135)
15/10 Bike / Row

 

Rx+ 100′ Dumbbell Front Rack Walking Lunge (50’s/35’s)
15 Deadlifts (205/145)

 

Body Armor 6 (3 x Max Effort)

3 Sets:
Max Effort Bodyweight Bench Press
Directly into…
Max Effort Push-ups
Rest as needed following push-ups.

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