Wednesday- March 13th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Inchworm x 10

*Seated Forward Fold x :30

A.​ Deadlift, Clean OR Snatch (SAME lift from last week)

3 x 2 @ 90% of 2RM

*Do warm up reps as needed and then all 3 sets at the same weight

B. “Humble Pi”

EMOM x 16 (4 Rounds):

Minute 1: 12/10 Calorie Bike

Minute 2: 7 Deadlifts (225/155) + 7 Handstand Push-ups 7 Deadlifts (155/105) + 7 Dumbbell Push Press (35/25)

Minute 3: 12/10 Calorie Bike

Minute 4: 10 Chest to Bar Pull-Ups

C. Buy-Out

Banded Hamstring Stretch x 2:00 each

Pec Smash x 1:00 each