Friday, 2/1

"Wet Floor"

AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee BJO (24"/20")
15 Ring Muscle-Ups

Body Armor

3 Sets of 8:
Alternating Dumbbell Snatch

3 Sets of 8:
Romanian Deadlift

Midline:
3 Sets: :30s on, :30s off - GHD Sit-Ups
2 Sets: :30s on, :30s off - Hip Extensions
1 Set: 1:00 on, GHD's Or Abmats

Not for score on all parts, but for quality movement.
On the dumbbell snatch, aim is to build gradually to a heavy set of 8. If we reach a limit on the loading, add a layer of difficulty/complexity by turning these into 3x8 alternating dumbbell squat snatches.

On the Romanian deadlifts, these are again deadlifts where the barbell is lowered as closely to the ground between repetitions, *but does not actually touch the ground*.

Freddy HansenComment