2/4 Full Body [CHALLENGE WK 5/DAY 5]

[Challenge week 5/day 5] Happy Friday! 2/4 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 4-6R 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: 4-6R AMRAP SET 1: 8-10 minutes: 1. Burpee Pull Ups: 4R 2. Pendlay Row: 8R Sumo Deadlift: 4-6R AMRAP SET 2: 8-10 mins 3. Barbell High Pull: 6R 4. Spider Man Push Ups: 8R Sumo Deadlift: 4-6R AMRAP SET 3: 8-10 mins 5. Barbell Hop Squat: 6RR 6. Shrimp Squat: 4R each side Sumo Deadlift: 4-6R AMRAP SET 4: 8-10 mins 7. Barbell Roll Out: 6R each 8. V Ups: 10R Burnout Challenge: Kettlebell Farmer’s Carry: 1S/Failure [check back at week 3’s burnout time completed. track time.]