05162020

Furor-19 Cycle 1, Week 4, Day 5

Warm-up
3 Rounds
3 Inch Worms
5 Tuck Jumps
3 Inch worms
10 Jumping Lunges (5/leg)

Mobility
3 min Stretch your hamstrings!

Strength
Minimal Equipment
4 Supersets
10 Good Mornings (DB/KB Goblet Hold)
10 Step-ups w/ DB/KB
20 DB/KB DL’s

With Equipment
Deadlift
2 x 10 DL @ 85%
2 x 8 DL @ 90%
5 x 5 RDL’s @ 65%
5 x 10 Good Mornings @ 30 – 40% (Heavier than Wk 2)
*Percentages based on 3RM

WOD
Minimal Equipment
WOD Option 1:
For Time
40 DB Snatches
200m Farmer Carry w/ 1-DB
30 DB Snatches
200m Farmers Carry w/ 1-DB
20 DB Snatches

WOD Option 2:
For Time
2 mile Run

With Equipment
WOD Option 1:
For Time
40 DB Snatches (50/35#)
200m Farmer Carry w/ 1-DB
30 DB Snatches (50/35#)
200m Farmers Carry w/ 1-DB
20 DB Snatches (50/35#)

Extra Work
4 Supersets:
DB/KB Curls
7 – 15 Reps
DB/KB Bench Press
10 – 20 Reps
30 sec Flutter Kicks 
– 90 sec Rest –