Friday
Warm-up
Warm-up
4 Sets (10:00 CAP)
7/7 Single Arm Kickstand RDL’s
6/6 Half Kneeling Single Arm Curl to Arnold Press
5/5 Single Leg Glute Bridges
:30 Quad Heel Taps
7/7 Single Arm Kickstand RDL’s
6/6 Half Kneeling Single Arm Curl to Arnold Press
5/5 Single Leg Glute Bridges
:30 Quad Heel Taps
Workout
D.T. DEJA VU (Time)
5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)|(35/20)
9 DB Hang Power Cleans
6 DB Shoulder to OH
-Rest 1:00-
5 ROUNDS
6 DB Shoulder to OH
9 DB Hang Power Cleans
12 DB Deadlifts
(Score is Time)
KG DB: (22.5/15)|(15/10)
Finisher
Metcon
2 SETS FOR QUALITY
1:00 Front Plank
:30/:30 Side Plank (L/R)
1:00 Quad Crawl
1:00 Front Plank
:30/:30 Side Plank (L/R)
1:00 Quad Crawl
-Rest 1:00 b/t Sets-
(No Measure)
