“Be willing to get rid of the life we’ve planned, to have the life that is waiting for YOU” Back to WORK / Week 20 Day 4
1. Warm Up: T-Spine Smash with Foam Roller Then Alternating EMOM 8:00 6 SA Dumbbell Burpee Step Ups 4 Strict Pull-ups + 4 Toes to Bar
2.Strength Every 2:00 for 10:00 2 Tempo Deadlifts Aim for 2-3 second lift with a 3-4 second negative
3.Met-Con: AMRAP 5 Minutes 20/15 Calorie AB 25 Wallballs *(+10kg) Max Sq Cleans 30/20kg in remaining time Rest 1:00 Continue until you complete 40 SqCL 4. Accessory: 2 rounds: 30” SL TTB 20” rest
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