Friday 6.26.20

Prep
3 Sets
Row x 60 sec
Single leg Dumbbell RDL x 5 reps per leg
Dual Front Rack Kettlebell Carry x 50 ft
Bottoms ups Kettlebell Single arm press x 5 per side

Benchmark Day 4
A.
-Deadlift-
Max Time Sorsean Hold
*must be 2 min or greater to move on

10 RM Dumbbell Suitcase Deadlift
*Guys must be able to do 70’s and lady’s 50’s to move on

3 Rm Deadlift
*Must be able to hit body weight x 1.5 to move on

1 RM Deadlift

B.
-Shoulders-
8 Rm Single arm Seated Dumbbell Shoulder Press
*Must be 30% of body weight or greater to move on

1 Rm Shoulder Press
*Must be 75/65% or greater of body weight to move on

1 RM Push Press

C.
-Aerobic Power-
6 min Amrap
Single arm Dumbbell Thruster Right x 6 reps 50/35
Burpee x 3 reps
Single arm Dumbbell Thruster Left x 6 reps 50/35
Burpee x 3 reps