2019 Time to WORK Week 2 Day 5
1. Warm Up:2r
row 15kcal
10 Walk out
14 ABMat sit up
20 Lunge Twist
2. Weightlifting: 5 Sets
20min. Window
Back Rack Lunge
Single Leg RDL
8 Reps on each leg.
Build in weight as much as possible with solid form on each.
3. Metcon (AMRAP – Rounds and Reps)
14min. AMRAP:
200m run
10 Toes To Bar
8 Deadlifts*Rounds 1-2 is 80/60
*Rounds 3-4 is 90/70
*Rounds 5-6 is 110/80
*Rounds 7-8 is 130/90
200m run
10 Toes To Bar
8 Deadlifts*Rounds 1-2 is 80/60
*Rounds 3-4 is 90/70
*Rounds 5-6 is 110/80
*Rounds 7-8 is 130/90
4. Mobility
SA KB turk sit up
8 Reps on each leg. Put your front foot on a 20kg. plate for a slight deficit.
SUPERSET with;