January 28th

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Warm Up

Dynamic Warm Up

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Deadlift Week 3 of 5

Deadlift

5 x 4 @32x1

60-65% of 1RM

*Rest 2:00 between sets

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I'll Take The Stairs

AMRAP 14

14 DB Snatch (Alternating) #50/35

7 Box Step Ups 24”/20”

14 Single Arm DB Thruster (7/side) #50/35

7 Box Step Ups

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Cool Down

5 min easy bike/walk

Seated Pike Stretch 1-2mins

Quad Stretch (Alternating 1min)

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Aerobic Capacity (Week 3)

400m x 8

*Rest 1:00 between efforts.