Workout of the Day 3-5-2020

Warm Up: Joint Mobility/Dynamic

Option A:

8 Rounds

1 Minute AMRAP

10/8 Cal Row
Max DxKB Alt. Dead Clean
–
30 Second Hollow Rock or Hold
90 Second Rest

Transition from the 1 Minute AMRAP into the, 30 Second Hold, into the Rest. Repeat for 8 Rounds

Option B:

Strength/Conditioning:

3 Rounds

3 Deadlifts
25 Russian Swings 53/35
10 T2B
45 Russian Swings 53/35
10 Box Jumps
35 Russian Swings 53/35
15 Cal Bike

For your weight take last weeks Deadlift weight and apply it to the following key

If you completed 5-10 Reps – Add 10 Total Pounds
If you completed 11-14 Reps – Add 15 Total Pounds
If you completed 15+ Reps – Add 20 Total Pounds

*If you missed last weeks progression simply Perfrom your Deadlifts at 70% of your working 1rm
*Your LAST set taking placing in your third set is a Max Effort set where you will perform as many reps as possible terminating at 15 reps if you hit that number.

Cool Down: 3-5 Minutes of Light Monostructural Work