October 15th

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Warm Up

WARM UP VIDEO

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Deadlift (Week 3 of 6)

Deadlift

5x4

*Rest 2:00 minimum between sets.

Week 3 Strength Cycle

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Let It Burn

AMRAP 5

5 Reverse Lunge + Squat

10 DB Deadlifts (athlete's choice on loading)

15 Squat Jacks

Rest 2:00

AMRAP 5

5 Toes to bar

10 Plank March (5/5)

15 Flutter Kicks

Rest 2:00

AMRAP 5

5 Push ups

10 DB Push Press (athlete's choice on loading)

15 Banded Pull Aparts

Let It Burn.

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Cool Down

400m Walk

Seal Pose 1-2 minutes

Standing Quad stretch 1 minute

Heel down toe up stretch 1 minute

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Accessory

4 Sets

12 DB RDL's

:30-:40 Sec Banded Anti-Rotations

*Rest 60-90sec between sets.