July 1, 2019

Strength

Deadlift

5-3-1+

Add 10 pounds to your 1RM. Lift 75, 85 and 95% of 1RM. Perform an AMRAP at 75% after last set.

Performance

3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Dumbbell

Fitness

3 Rounds:
24/17 Calorie Row
21 Wallballs (14/10)
18 Alternating Dumbbell Snatches (35/25)
15 Lateral Burpees over Dumbbell