Wednesday- October 16th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements

*Push Ups x 10 @10X1

A. Bench Press: 12 minute time cap

8 set x 1 rep @ 20X0

*Build from 75% to 95%

B. “Take Five”

AMRAP 5:00

Buy-In: 50/35 Calorie Bike

Directly Into..

12 Deadlifts (185/135),

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:00

Buy-In: 35/25 Calorie Bike

Directly Into..

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:00

Buy-In: 20/15 Calorie Bike

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

C. Buy-Out

Pec Smash x 2:00 each

Straddle Stretch x 2:00

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