Wednesday 6.10.20


500 Meter Row
5 Wall walks
5 Burpees
10 Dumbbell Strict Press (3 second pause and stretch at the top)

Barbell Warmup


5-Rep Max

• Gradually build up in weight to this heavy set, taking as many attempts as you need to do so
• These reps should be completed without any pauses or resetting of the hands on the floor


3 Rounds For Reps:
1 Minute Thrusters (Rx + 115/75) (Rx 95/65) (Fitness 65/45)
1 Minute Power Cleans
1 Minute Lateral Bar Hops
1 Minute Push Press
1 Minute Rest


• You’ll work for 4 minutes straight before resting for 1 in this “Fight Gone Bad” style workout
• Keep a running rep count with each movement, as your score is the total number of reps completed at the end of the 3 rounds
• Write down your reps for each round during your 1 minute of rest


Kneeling Split

Butterfly Stretch

Laying Front Rack Stretch