| Monday 06/04 |
| A1) 6-8 KB Front Rack Lunges per leg , rest :30 between legs, @20X1 |
| A2) 5 BS Reps @20X1 @ 65% of 1 RM |
| rest 2:00 between sets x 3 |
|
| B) 2 rounds |
| 2min AMRAP |
| 250m row |
| AMRAP burpees |
| rest 2:00 |
| 2min AMRAP |
| 250m run (shed and back x2) |
| AMRAP DB Hang Clusters (40/25) |
| rest 2:00 |
| 2min AMRAP |
| 18/12 Cal AD |
| AMRAP KBS (53/35) |
| rest 2:00 |
|
| C) Core |
| 1:00 Plank KB drag |
| 8-10 v-ups |
| rest as needed x 4-5 sets |
|
| D) Bedlam Armor |
| 16 min EMOM |
| 1. 5-7 Strict pull up, |
| 2. 5-7 DB Floor press |
| 3. 5-7 Barbell pendlay row |
| 4. :30 FLR press |
|
| burnout |
| 3 rounds |
| 25 banded pull aparts |
| 25 banded tricep pull downs |
| AMRAP bicep curls with a moderate weight |
| rest as needed |
