Workout of the Day: 5/20/19 - 5/26/19

MON 5/20

A. 4 Sets:
Back Squat x 5-8
Strict Pull-up x 2-4
(Rest 90 sec)

B. 3 Rounds for Time:
9 Pullups
18 DB Renegade Rows
24 Alt. DB Box Step-up (35/20# per hand)

TUE 5/21

3 Sets:
Behind the Neck Strict Press x 5-8
Kneeling Torso Row x 5-8/side
(Rest 90 sec)

B. 4 Rounds for time:
300m Run (78th St)
15 Wallball (20/14#)

WED 5/22

A. Partner Workout!
30 min AMRAP:
60 Cal Row
120 Double Under
50 HR Pushups
60 Situps
30 Burpee
200m Heavy Farmer's Carry (75th St)

THU 5/23

A. Front Squat x 6-4-4-2
(rest 2 min & mobilize for part B)

B. For Time:
10-8-6-4-2
DB Squat Clean (NTE 50/35#)
*20 Mountain Climbers after each set (10/leg)

C. Tabata Side Plank (4/side)

FRI 5/24

A. 3-4 Sets:
DB/KB RDL x 8/leg
Hollow hold x 20-40 sec
(Rest 90 sec)

B. 3 Rounds:
In 2:30 Complete...
16 KB Suitcase Deadlift (mod wt)
12 Box Jump Over (24/20")
Max Cal Row/AB in remaining time
(Rest 2:30)
*Score = total row/AB cals

SAT 5/25

Saturday surprise!

SUN 5/26

SUNDAY STRETCH @ 10am or rest.