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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

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