Back to 2009 | Friday 5/1/24

Warm Up: 2 Rounds

250m

20 Hanging Side to Sides (Standing)

10 Back Extensions (Slow & Controlled)

10 KB Sumo Squats (Light Weight)

Workout: Teams of 2

Rx Option: (32/24 – 25/20)

Part 1: Every 45 secs x 10 sets

1 Deadlift (Adding: + 5 / 2.5) Starting Weights: (105 /82.5)

Part 2: AMRAP in 8 mins Alternating Exercises:

4 HSPU - 8 KBS - 12 Straight Leg Sit Ups

Part 3: For Time

500m - 50 SB Snatches - 500m

Scaled Option: (32/24 – 25/20)

Part 1: Every 45 secs x 10 sets

1 Deadlift (Adding: + 5 / 2.5) Starting Weights: (105 /82.5)

Part 2: AMRAP in 8 mins Alternating Exercises:

4 HSPU - 8 KBS - 12 Straight Leg Sit Ups

Part 3: For Time

500m - 50 SB Snatches - 500m

Into:

Strength: EMOM

OHS - Pause Reps

7 x 1

1 x 7 reps

5k Challenge

Incline / Hill Runs

x 3 Sets 

x 4 Sets

x 5 Sets

See App for Details

Mobility / Cool Down

Seated Hamstring Stretch

Lying Glute Stretch

Knee Hugs

Front to Back Hold

Bicep Twist & Hold