Pacing day!

 

ACTIVATION WORK:

Complete straight through…

1:00 Hollow Hold

1:00 Supermans (Hold small plates)

1:00 Lateral Band Walks (Left)

1:00 Lateral Band Walks (Right)

 

WORKOUT:

1 Power Clean (123/185#)(75-80%)

3 Burpee BAR Muscle Ups

9 Deadlifts (123/185#)(Same as clean)

3 Burpee RING Muscle Ups

100m Run

REST :45

(20:00 AMRAP for consistency each round)

 

As always don’t take these out too quickly!

 

Roll and stretch afterward!!

Justin VanBeek

Written by: Justin VanBeek

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