Friday 5.5.2023

May 4

“FITNESS”

A. Three sets of:
Barbell Hip Thrust x 6-8 reps @ 20X1
Rest 45 seconds
Single Arm KB Suitcase Reverse Lunge x 8-10/side @ 20X1
Rest 45 seconds
Tuck-Sit or L-Sit x 20-40 seconds
Rest 45 seconds

B. Against a 5-minute clock, complete:
1-2-3-4-5-6...
Burpees to Target
*5 Dumbbell Thrusters after each set

Rest 2 minutes, then...

C. Against a 5-minute clock, complete:
1-2-3-4-5-6...
Devil's Presses
*5 Box Jumps or Step-Ups after each set

“PERFORMANCE”

A. Four sets of:
Deadlift x 5 reps
Rest 2 minutes

Build up with each set and complete at least the last 2 Working Sets at an RPE of 8-9/10. If you are feeling good, you can perform all 4 sets at this RPE.

B. Against a 5-minute clock, complete:
1-2-3-4-5-6...
Burpee Bar Muscle-Ups or Burpee Pull-ups
*5 Dumbbell Thrusters (50/35 lbs) after each set

Rest 2 minutes, then...

C. Against a 5-minute clock, complete:
1-2-3-4-5-6...
Devil's Presses (50/35 lb)
*5 Box Jumps (24/20" — step down) after each set