Friday 26.4.19
3 sets
A1. Sumo deadlift
10 reps with 4 second eccentric
*start at 40% of conventional deadlift 1RM and build by 5% each set
Rest 30 seconds
A2. Banded side steps
20 reps per leg
Rest 30 seconds
A3. “A” squat
20 reps as fast as possible
Rest 90 seconds between sets
AMRAP 12
12 deadlifts @ 70/47.5kg
9 hang power cleans
12 bar-facing burpees over the bar
9 box jumps @ 30/24”
Cash-out
2 rounds
60 seconds row for max cal
Rest 30 seconds between rounds