thursday

Strength

​Deadlift
-Add 10lbs if last cycle completed high reps (6 or more)
Warm Up Sets
5@40%, 5@50%, 3@60%

Working Sets
3@65%
3@75%
3+@85%

MetCon

20min AMRAP:
50x Double Unders
100m SA Farmers Carry (32/24) 
12x Supine Pull-Ups
100m SA Farmers Carry
:30 L-Hang Practice

Notes:
Good movement for 20 minutes. Choose a weight on the farmers carry that will be challenging yet you can still manage throughout those 100m. Use DBs if necessary. ​

Post

Banded Straight Arm Lat Pulldowns 3x25
Arch Holds 3xMAX