AF WEEK 40, Day 2

CORE
2-3 rounds, go by feel:

1) 10 KB Suitcase Deadlift + 10 Lateral Flexion + 10m Suitcase Carry (L+R)
2) 10 Slow and controlled hanging leg lift

Feel the burn!

STRENGTH

EMOM 12'
1: 8-10 Incline Push up (lower surface than 1st week)
Rx: 8-10 Strict Push up
2: 8-10 Feet Assisted Pull-up (feet on plate)
Rx: 6-8 Strict Pull-up
3: 15 Tuck Rocks
Rx: Hollow Rocks

WOD

4 Rounds for time:
200m Run
8 DB Burpee @2x15/10kg
4/4 DB Renegade Row

Time cap: 12 min

Rx+:
Dumbbell @2x22.5/15kg

ACCESSORY

3 rounds of:
6/6 Tempo Alt. DB Curl (31X1)
6/6 Tempo DB Triceps Extension (31X1)

RestDay!

1: 1-2 rope climbs / 5 strict pull-ups
2: 9 cal bike erg
3: 8 push presses
4: 9 cal row
5: 10 bar over burpees
6: 8-12 toes to bars / kipping knees to chests
7: rest

For time

• 150 double-unders
• 50 GHD hip extensions
• 50 AbMat sit-ups

Deadlift
4 x 4 x 85% / new set every 3 minutes

6 sets of 5+5 @AHAP

Go every 3:00

Squat clean
5 rounds
-4
-3
-3
-2
1

Warm-up

BikeErg warm-up
5:00 @ easy pace
+
3x
1:00 @ hard/harder/hardest pace
2:00 @ moderate pace
+
3:00 @ easy pace

Paused Bench press 1x6, 2x4