September 23rd

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Warm Up

WARM UP VIDEO

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Deadlift (Week 4)

Deadlift

Build to a heavy 5 (In 6 sets or less)

Then perform 2-3 Back off sets of 5-8 reps

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Spaceship

AMRAP 14

7 Cleans #115/75

7 Box Jumps 24”/20'“

100m Single Arm OH Carry #50/35

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Cool Down

5 minutes minimum Bike / Row / Walk at an easy pace

PVC Pass throughs :30sec

Foot elevated hip opener 1 min / side

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Accessory

3-4 Sets

5-8 Pull ups (strict)

5-8 Banded Tricep Push Downs