17.4 DONE!
WARM-UP
- 60 seconds Single Unders
- 60 sec Light Jog on spot
- 60 Single Unders
- 60 sec Light Jog
- 10 naked bar Dl do this 2x
- foam roll posterior chain, using single leg, ham, but, side flank, quad
5 min EMOM
5 sets of 5 jumps *Use 2 light dumbbells held at your side Sets are performed every minute on the minute
Deadlift reps and sets
10 x 2 x 60%
8 x 2 x 70%
4 x 1 x 80%
4 x 2 x 90%
push set to failure
18 MINUTE AMRAP
2 minutes Calories Row – 2 minutes Calories
2 minutes 10 meter shuttle run (Back wards and front) 2 length of parking lot
OPTIONAL
Double Kettlebell Front Rack Carry 2 x 2 length of parking lot
Single Leg Deadlift 2 x 8/side