DELOAD WORKOUT

A] 5 MINUTE BLAST

  • INSTRUCTIONS: ASCEND UP THE LADDER, EVERY ROUND YOU INCREASE BY 1 REP, GO AS HIGH AS YOU CAN UP THE LADDER IN 5 MINS

 

    • SQUAT JUMPS
    • PUSH UPS

(EXAMPLE: ROUND 1= 1 SQUAT JUMP- 1 PUSH UP, ROUND 2= 2 SQUAT JUMPS- 2 PUSH UPS, ROUND 3= 3 SQUAT JUMPS- 3 PUSH UPS, ETC…)

B] KB COMPLEX AMRAP X12 MINS

  • AS MANY ROUNDS AS POSSIBLE IN 12 MINS OF THE FOLLOWING:
    • 10 KB SQUAT TO PRESS
    • 10 KB SINGLE ARM ROW (5 RIGHT AND 5 LEFT)
    • 10 KB SUMO DEADLIFT TO HIGH-PULL
    • 10 KB SWINGS
    • ASST. BIKE – 10 CAL MEN / 8 CAL WOMEN

C] 5 MINS – 20 YARD MEDBALL RELAY

FINISHER

D] PARTNER LEG THROW DOWN (DECEND DOWN LADDER FROM 10 REPS TO 0)