Today is the first day of the rest of your life: Week 9 Day 4
1. Warm Up:
3 Sets:
16 Kneeling kbTwists (8 Each Side)
16 Good Morning
16 PPress
2. Strength:
Deadlift (Week 1 of 4)
3. Metcon: James Mitchell (AMRAP – Rounds and Reps)
15min. AMRAP:
5 Bench Press 185/100
1 Rope Climb
15 Wall Balls 20/14
200m row
5 Bench Press 185/100
1 Rope Climb
15 Wall Balls 20/14
200m row
4. Mobility
L-Sit Flutter Kicks
Same style as the squats. Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps
Complete a 1min. Weighted Plank on your hands BEFORE every set above.