10
03 '20
“A dream written down with a date becomes a goal.
A goal broken down into steps becomes a plan.
A plan backed by action becomes reality”
BOOM!
Strength
Deadlifts
5-5-5-5-5 @70% of 1RM
*Fixed weight
METCON
5 rounds for time:
6 rushes 25ft
12 kettlebell snatch 50/35 (6 per side)
Firebreathers
KB at 70/53
Health
KB at 35/18
BURN
6 rounds for time:
21 box jump overs 24/20
15 cals bike
9 V-ups
1min rest between rounds
Accessory work
Shoulders of steel
Arnold press 3×8
Weightlifting
Hip cleans 5×5
Gymnastics
Handstand walk practice 5min
Core
Plank hold 1min
Side plank hold 1min each side
Maintenance/Mobility
ROMWOD
