Cycle I Test Week (Day 5)

How much do you lift bro?

WU: 0516

30 sec jog in place
30 sec jumpingjacks
30 sec jog in place
30 sec jumping jacks
2 mins standing calves stretch against post
10 light russian KBS
10 air squat
2 mins traditional couch stretch
10 light russian KBS
10 air squat
10 high kicks/side

Weightlifting

Deadlift (3RM)

Athlete must establish 3RM deadlift; 20 MIN Cap

Your midline is imperative in this lift, if your midline goes, so does your low back. DEFEND your midline.

Metcon

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups
15 Squats

Out of Town WOD

20 ROUNDS FOR TIME: 5 PUSHUPS 5 SQUATS 5 SITUPS

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