Week 10, Day 69 Workout
Warm-up:
3:00 min row erg
+
3x
10+10 1-Arm deadlifts
10+10 1-Arm shoulder press
7 Burpees
5 High box jumps
5 sets of 2 (Power clean & push jerks) @ 68%
Deadlifts
12 @ 57%
9 @ 65%
7 @ 70%
4x4 @ 76%
Every minute on the minutes for 40:00 minutes of:
15/12 Calories row
10 Dual KB swings 2x24/16
15/12 Ski erg
10 Burpee box jumps 24/20”
Bonus:
Banded chest to bar pull-ups 6 x 8
4 x 12 Reverse hyper
4 x 10 Good morning with barbell
Core:
5 x 30m Sandbag bearhug carry
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