1/7 Full Body [CHALLENGE Wk 1/Day 5]

[Challenge week1/day 5] Happy Friday! 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 8-10R of sumo deadlifts or conventional deadlifts [whichever you choose, be consistent] before you begin each timed AMRAP set. On the final set of sumo deadlifts, before you move into your final AMRAP set, you will complete 8-10R sumo deadlifts + a drop set. The burnout challenge is listed at the end of the training day. **Rest as needed throughout this training day** **Any kettlebell movements can be subbed for dumbbells Sumo Deadlift: 8-10R AMRAP SET 1: 8-10 minutes: 1. Kettlebell Thrusters: 10R 2. Dumbbell Pull Through Push Ups: 8R total [count your push ups] Sumo Deadlift: 8-10R AMRAP SET 2: 8-10 mins 3. Kettlebell Sumo High Pull: 10R 4. Dumbbell Weighted Box Hop: 8R Sumo Deadlift: 8-10R AMRAP SET 3: 8-10 mins 5. Reset Kettlebell Swings: 10R 6. Overhead Step Back Lunges: 8R total Sumo Deadlift: 8-10R + drop set AMRAP SET 4: 8-10 mins 7. Kettlebell Snatch: 10R each 8. Weighted Burpee: 8R Burnout Challenge: Kettlebell Farmer’s Carry: 1S/Failure [time yourself]