Friday- August 2nd

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Floor Touches x 20

*Figure %'s for part A

A. Deadlift

*Set 1- 8 reps @50% of 1RM

*Set 2- 6 reps @ 60%

*Set 3- 4 reps @70%

*Set 4- 2 reps @80%

*Set 5- 4 reps @75%

*Set 6- 6 reps @65%

B. “Captain Insano”

3 Rounds:

20 Deadlifts (155/105)

20/14 Calorie Bike

20 Hang Dumbbell Reverse Lunges (50’s/35’s)

20/14 Calorie Bike

C. Buy-Out

Posted Hamstring Stretch x 2:00 each

Couch Stretch x 1:00 each