Hard Core Rx Wednesday: Warm Up: 10 mins 3 Rounds 100m Run 20 - TopicsExpress

Hard Core Rx Wednesday: Warm Up: 10 mins 3 Rounds 100m Run 20 Strict Sit Ups 10 Push Ups 5 Box Jumps(work up in height every round) Finish with Coach Skill: 15 mins Dead Lifts Strength 10 Minutes EMOM 2 Speed Dead Lifts @60% of 1 Rep Max. 2 mins to rest 7 min Amrap Work your way up the rep ladder of the two movements. 3 Front Squats 95/65, 75/45 3 Chest to Bar, Pull Ups or Ring Rows 6 Front Squats 6 Chest to Bar, Pull Ups or Ring Rows 9 9 And so on Cool Down 30-50 Back Extensions,Barbell Good Mornings or Stiff Leg Dead Lifts

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