05022020

Furor-19 Cycle 1, Week 2, Day 5

Warm-up
20 Cossack Squats
5 Broad Jumps
5 Vertical Jumps
10 Squat Jump/Knee Tucks

Mobility
3 min Stretch your hamstrings!

Strength
Minimal Equipment
5 supersets
15 Good Mornings (Goblet Hold)
15 Single Leg Reverse Leg Extension (ea. Leg)
*Alt. starting leg for extensions

With Equipment
Deadlift
3 x 10 DL @ 75%
2 x 8 DL @ 80%
5 x 5 RDL’s @ 55%
5 x 10 Good Mornings @ 30 – 40%
*Percentages based on 3RM

WOD
Minimal Equipment
WOD Option 1:
10′ AMRAP
300m Run
25′ HS Walk (sub 30 sec HS Hold)

WOD Option 2:
5k Run

With Equipment
WOD Option 1:
10′ AMRAP
15/10 AAB
25′ HS Walk (sub 30 sec HS Hold)

WOD Option 2:
10k Row or 20k Bike

Extra Work
EW#1
DB/KB Curls
5 x 7 – 15 Reps

EW#2
3 Rounds
25 Hollow Rocks
30 sec Plank (on hands)
– 2′ Rest –