Thursday

Class Program

A.) Open workout 14.3

AMRAP 8

10 deadlift 135/95

15 box jumps/stepups 24/20” 

15 deadlift 185/135

15 box jumps/stepups

20 deadlift 225/155

15 BJ/STU

25 deadlift 275/185

15 BJ/STU

30 deadlift 315/205

15 BJ/STU

35 deadlift 365/225

sc : if youve never attempted 315/205 x 5, your weight for workout is 155/105

B.) post workout accessory - 3 rounds NFT

15 back extensions

30 standing band crunches

15 hand stand pushups (strict if possible or use box) 

15 lying leg raises

—————— 

C.) Conditioning

2400m run

40 burpee over plate

5 min rest

5 rounds 

25m side shuffle

25m side shuffle

50m sprint

D.) accessory

4 x 10 reverse hyper @ moderate heavy

4 x 10 quad extension

4 x 20 monster walk side steps

4 x 20 banded good morning

4x20 GHD situps