S and C – Wednesday 5th August 2020

Warm Up –

6min AMRAP

B/Stick Good Morning x 10

B/Stick OH Squat x 10

Lunge Stretch x 30s Ea

Wall Sit x 40s

Strength – 16min Quality AMRAP

A1 – Front Squat x 6 (80% or 1RM) or 8 – 12

A2 – Russian KB Swings x 15

A3 – Single Leg Glute Med Hold x 30s Ea

Rest 60 – 120s or as needed

Finisher –

5min On/1min Off x 2

10 x Deadlifts

20 x OH Lunge Steps

30 x Air Squats

*Break reps up however you want*

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