Tuesday – 200609

Tuesday – 200609

SWOD

Deadlift
1 x 5 @ 67.5%
1 x 3 @ 76.5%
1 x AMRAP @ 85.5% (minimum 1 reps)

At-home SWOD

Deadlift
3 x 5 @ a 5053 TEMPO

Note: Use whatever weight you’ve got and stick to the TEMPO!

WOD

Every minute on the minute, alternating, for 12 minutes, complete:
a. 20 sec Hollow Hold + Max Kettlebell Swings (55/35)
b. 20 sec Wall Sit + Max Wall Ball Shots (20/14)

……….

BURN

30 min EMOM of: 
(3 rounds)
40 sec work 20 sec rest
1. OH Walking Lunges
2. Single-leg RDLs (or reg DL w plate)
3. Curl to OH Press
4. Single-arm Rows in Lunge Position (20 sec per arm)
5. Upright Rows
6. Pulse Sumo Squats
7. Floor Press
8. Skull Crushers
9. Weighted OH Sit-ups
10. Plate Plank (on edge balancing or w/on back)

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