Friday 090817

1) Tabata OH Bottom Up KB Carry (1/ea. hand) – AHAP
2) Tabata BB Step-Ups 35-40% 1RM Back Squat
Workout of the Day:
Down & Back for Total Reps…
5 min. AMRAP of…
4 TGU’s 1.5/1
Down Farmer Carry 65/35
5 Power Cleans 135/95
Back Farmer Carry 65/35
-rest 1 min.-
8 min. AMRAP of…
8 Russian KB Swings 1.5/1
Down Weighted Walking Lunges 65/35
6 DB Snatch 65/35
Back Weighted Walking Lunges 65/35

19min AMRAP…
10-Plank hold with In and Out and split!!Yikes
8-Flutter Kicks w/DB floor press hold
10-Power Balls
Bike- 5 x 3K, rest 3:00. Hold
working intervals within 5 seconds.

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