Flow – 51721

Flow - 51721 2

Warmup
For 5 min
5 Push-up
5 Ring row or pull-up
-Then-
Foam roll: 10-15 passes on each bodypart
-Glutes
-Hamstrings
-Upper back
-Lats
-Quads
-Then-
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Broad jump
-Then-
2 Rounds with a empty barbell
5 Deadlift
5 Strict press
5 Push jerk
5 Sit-up

For Time
Run, 800 m
— then —
4 rounds of:
12 Deadlifts, 135/95 lbs
9 Toes-to-bars
6 Shoulder-to-Overheads, 135/95 lbs
3 Burpee Over Bars
— then —
Run, 800 m

Scale
For time:
Run, 800 m
— then —
4 rounds of:
12 Deadlifts, 95/65 lbs
9 Hanging knee raise
6 Shoulder-to-Overheads, 95/65 lbs
3 Burpee Over Bars
— then —
Run, 800 m

Substitutions
Run – Bike 60/48 cals OR Row 1600m
Deadlifts – Use a single or double kettlebell/dumbbell
Toes to bar – V-up OR sit-ups OR crunches
Shoulder-to-overheads – substitute dumbbells/kettlebells or a sandbag

Accessory
5×10 Double dumbbell bent over row
5×10 Double dumbbell front raise
5×10 V-up OR sit up OR crunch
*Rest 1-2 min between sets

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