Friday
Warmup:
100m Run
15 GHD situps
100m Run
15 walking lunge and twist (each leg)
100m Run
15 Goodmornings
100 m Run
15 Inch worms
100m Run
15 Lower Back Twist (https://youtu.be/EWav7uBO3oU )
Strength:
SLDL/Romanian Deadlift (Percentage based off of 1 Rep Max DL)
10x @ 40%
8x @ 45%
6x @ 50%
4x @ 55%
2x @ 60%
Metcon:
18 min AMRAP
2 snatches 75/55
2 wallballs 20/14
100 m run
4 snatches
4 wallballs
100 m run
6 snatches
6 wallballs
100 m run
*increase reps by 2 each round
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