October 5, 2021

October 5, 2021

10/5/21

Weightlifting
Deadlift (Weight)
1×6@60%
1×5@70%
1×4@80
1×2@85%
1×1@85-90%

-Reps are touch and go.
-After each set of DL’s, perform 3 seated box jumps for max explosiveness.
-Rest 3-4 Min after seated box jumps

Metcon
Metcon
AMRAP 10 Min

1:00 Weighted Plank
20 Banded Hamstring Curls
15/10 Cal Row @ Forever Pace

Extra Work
Metcon (Time)
15 Rounds

10 DB Box Step Ups 24/20 W/ Single 50/35
4 S. Arm Devil Press 50/35

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