HAPPY VALENTINES DAY 

Warm up 

banded glut walks 

banded plank walks 

10 sp 1 arm O/H walking lunges 

10 lat pulls ups

 

Strength

Sumo Deadlifts – 5 rounds of 5
– Small Increase and push set on final round

5 T2B or 7 knee to elbows

BUY IN

8X farmer carry ASAP, if you can run its too light ! BEND ARM SLIGHTLY WHILE WALKING 

MetCon Start clock 

15m AMRAP

350m Row
5 Power Cleans (135/95)
15- 30 second chin over bar hangs

AFTER CLOCK

BUY OUT

8X farmer carry ASAP, if you can run its too light ! BEND ARM SLIGHTLY WHILE WALKING 

Finisher

10 sp single leg DL

10 ps landmine presses

15-20 squatting banded pulls