Today is the first day of the rest of your life: Week 11 Day 4
1. Warm Up:
21-15-9:
Good Morning @bar
turk sit up
Shoulder press
2. Strength: Deadlift (Week 3 of 4)
*There is no true max out on this cycle and please do not try to. You should however, be shooting for a new 2-3 rep max in that 95% set. Big breathe, HOLD it, and keep that back tight and upright. NO “shitting dogs” allowed on the floor.
Metcon
3. Metcon:
18min. to finish…
50-40-30-20-10
Front Rack Lunges 75/55
American KB Swings 53/35
*5 C2B chin up After Each Set (5 total)
4. Mobility
3 Sets:
30 russ twist
75% x 5
85% x 3
95% x Max reps