Workout of the Day 3-13-2020

Warm Up: Joint Mobility/Dynamic

Conditioning:

Option A:

6 Minute EMOM

10/7 Row
10 Single Arm Dead Clean (5R/5L)

Rest 1 Minute

6 Minute EMOM

10 DxKB Cleans
6 Burpees

Rest 1 Minute

6 Minute EMOM

6 Hindu PushUps
6 Heavy DxKB Deadlifts

Option B:

3 Rounds

3 Deadlifts
10 Bar Over Burpees
40 Single Rope Skips

*Rest 120 Seconds between efforts

Optional:

3 Rounds

45 Russian Swings 53/35
20 Alt. Lunges
25 Russian Swings 53/35
20 Russian Lunges
35 Russian Swings 53/35
Jog 100 Meters

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