15 min AMRAP
200m Row
10 No Push-up Burpee
10 Wallball
/ rest 5 min
15 min AMRAP
20 Double Under
10 Box Jump / step down or Step up and step down
10 Slamball
1st=5rds+row and 5 burpees
2nd= 6 rds + 4 double unders. Did step ups. Double unders took the longest but have not practiced so felt good to get through that many (many tries)
Tuesday - 9.15 did #75 on squats .....no issue with rest of workout
Front Squat - 6 min EMOM x 6 (#75-90)
+
5 sets:
A1: Barbell SL Glute Bridge x 10-12 per leg / rest 30s btw legs / rest 60s
A2: Plank Walks x 30 UB / rest 60s
A3: Wall Facing KB Deadlift @ 4112 x 10 (heavy) (neutral spine)
A4: Strict K2E or Leg Raise to Parallel (legs extended) x 10-12 / rest 2 min
Wednesday - 9.16
Rest
Thursday - 9.17 did on we'd b/c travel on Thursday
A. Push Press @ 2112 - 4 x 8 / rest 2 min (build) #55, 60,65,70
B. Deficit Push-up (2-3”) - 4 x 4.3.2 / rest 20s / rest 2 min
C. Sumo Deadlift @ 2111 - 4 x 8 / rest 2 min https://youtu.be/HBmLwb9IcaI # 75,85,90, 105....supposed to build here? Been doing to warm up back as well
+
Banded Tricep Extension - 3 x 20 / rest 60s https://youtu.be/81kPo5afuFg. HARD!
+
Z1 - 20 minute Jog. Rode bike instead
Friday - 9.18
3 rounds for time
20 Russian Swing (#44)
400m Run
20 Barbell Thruster (#35)
500m Row
25:20. Low energy....long day
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