11/20/2019

Deadlift (6 x 3 @ 80%)
Romanian Deadlift (RDL) (4 x 8; slightly heavier than last time)
Bent Over Row (4x 10; slightly heavier than last time)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
100 ft Sled Push
10 Cal Assault Bike
150 ft Farmer Carry
15 Burpees
200m Row
2 Rope Climb
Metcon
Optional Strength
a)
4 x 8-12 Burlgarian Split Lunge
4 x 10-15 GHD Sit Ups
b)
4 x 8-12 Hamstring Curls
4 x 8-15 Box Jumps
c)
4 x 12-15 Barbell Hip Thruster
4 x 12-15 Wall Ball