2/18 Full Body [CHALLENGE WK7/DAY5]

[Challenge week 7/day 5] Happy Friday! 2/18 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 2-4R 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: 2-4R AMRAP SET 1: 8-10 minutes: 1. Barbell Thrusters: 6R 2. Dumbbell Renegade row: 10R total Sumo Deadlift: 2-4R AMRAP SET 2: 8-10 mins 3. Barbell Sumo High Pull: 8R 4. Weighted burpee over bar : 6R Sumo Deadlift:2-4R AMRAP SET 3: 8-10 mins 5. Barbell Alt Step Ups : 10R total 6. Devils Press: 8R total Sumo Deadlift: 2-4R AMRAP SET 4: 8-10 mins 7. Barbell Roll Out : 8R each 8. Sled Push: 30 sec sprint Sumo Deadlifts 2-4R Burnout Challenge: KB/DB Farmer’s Carry: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.]