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Ain’t no other way

23
Apr

Ain’t no other way

Skill: Front Rack Lunges/RDLs

 

 

Strength: Every 2-mins for 14-mins.. 

Station 1: 10 Romanian Deadlifts (+) 20 Double Unders or singles

Station 2: 10 (5/leg) Barbell Front Rack Lunges <From the Rack> (+) 20 Double Unders or singles

–Alternate between the stations 

–Pick weights for each station, RDLs should be on the lighter side 

 

Metcon:

0:00-4:00 

30/24 Cal Row

20 Box Jumps 

15 Ab-mat Sit-ups

4:00-8:00

**Find your 5 Rep Max Deadlift 

8:00-12:00 

30/24 Cal Row 

20 Box Jumps 

15 Ab-mat Sit-ups 

 

–Pick up where you left off on the AMRAPS, 2 Scores= AMRAP (+) 5RM DL 

 

L1:  24″/20″, 30/24 Cal. Row, GHDs  

L2: 24″/20″, 30/24 Cal. Row, Ab-mat Sit-ups

L3: 24″/20″ (Step-ups), 24/17 Cal. Row, Ab-mat Sit-ups

L4:  20″/17, (Step-ups), 24/17 Cal. Row, Ab-mat Sit-ups

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