SWOD
Deadlift
3 x 5 reps*
1 x AMRAP*
*Use 5-10 lbs more than last time. If first day on this program use 65% of 5RM.
WOD
10-9-8-7-6-5-4-3-2-1 for time of (12 min cap):
10m Shuttle Sprint (5m down and back)
Box Jumps (24″20″)
FINISHER
100 Barbell Curls (45/35)
……….
BURN
Squat Challenge: 50 Squats w/ weight
15 min AMRAP of:
– add 1 rep each round –
1 Plank to Pike
1 Burpee
1 Handstand Push Up
20/30 Double Unders
– rest 2 min –
Bring Sally Up – Squats
