WEDNESDAY,  Oct  11 ,  2023

WARM-UP

2:00 Machine

-into-

Banded Glutes

-into- 3 sets:

• 30-seconds Single Unders
• 3 Deadbugs
• 5 Deadlifts (empty bar)
• 5 Hang Muscle Cleans (empty bar)
• 5 Back Squats (empty bar)

STRENGTH

Back Squat – Establish a 10 RM for the day.

Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.

WORKOUT PREP

2 sets:

• 3 Deadlifts (build in weight)
• 3 Hang Power Cleans (build in weight)
• 10 Double Unders
• 3m Walking Lunge

“BEAT BOBBY FLAY”

FIRE

AMRAP 15 Minutes

• 20 Deadlifts (50/35)
• 50 Double Unders
• 30m Walking Lunge
• 50 Double Unders
• 10 Hang Power Cleans (50/35)

WATER

• 35 Double Unders
• 45/30kg

EARTH

• 30 Single Unders
• 15m Walking Lunge
• Own weight