Warmup 2x
200m row
10 OH plate lunges

10 jumping pullups
10 easy ring dips
5 burpees

Mobility and Lift
What lift did you do last? Check your binder, and move on to the next lift (incl. mobility) in the series: Deadlift, Bench Press, Bent-Over Row, Back Squat, Overhead Press supersetted with Pullups.

Note: the rep scheme will change each time through the lift series (ex. second time doing deadlift is 3 sets of 3 reps rather than 3 sets of 5 reps)

MetCon - COMPARE THIS WORKOUT TO FRIDAY, WEEK 3 (July 29)
4 rounds, each for time:
5/arm Alt. DB Snatch (50/35)
10 KB Swing (24kg/16kg)
17 Burpees
2min rest

Comment