1/21 Full Body [CHALLENGE WK 3/DAY 5]

[Challenge week 3/day 5] Happy Friday! 1/21 Training Day Overview: Warm up: Foam Roll, full body warm up and activation routine. Instruction: This workout is broken up into AMRAP pairs. This means you will be given 2 movements and a time cap. The goal is to complete as many rounds of the two movements as possible, within the timeframe given. Reps for each movement are written in below [this part of the workout is more endurance focused, pick appropriate weight so you are able to push your pace]. You will be performing 6-8R of sumo deadlifts or conventional deadlifts [whichever you choose, be consistent] before you begin each timed AMRAP set. The burnout challenge is listed at the end of the training day. **Rest as needed throughout this training day** Sumo Deadlift: 6-8R AMRAP SET 1: 8-10 minutes: 1. Jumping Pull Ups: 6R 2. Hand Release Push Ups: 8R total Sumo Deadlift: 6-8R AMRAP SET 2: 8-10 mins 3. Dumbbell Push Press: 10R 4. Plank Walkout: 6R Sumo Deadlift: 6-8R AMRAP SET 3: 8-10 mins 5. Dumbbell Floor Press: 10R 6. Inverted Row: 8R total Sumo Deadlift: 6-8R AMRAP SET 4: 8-10 mins 7. Alternating Pistol Squats: 10R total 8. Inverted Burpee: 6R Burnout Challenge: Farmer’s Carry: 1S/Failure [time yourself]