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Post Christmas Calamity, Rugged Workout Series












Warm up

3 rounds

10 side lunges

10 soldier kicks

10 bird dogs


4 rounds

10 DB stiff leg deadlifts

4 spiderman lunge

10 DB supine lat pullover (view here)


5 Rounds

10 Deadlifts (115/75)(95/65)

10 Box Step ups (30"/24")

100 m Row


Strength

4*12 DB Bent over Rows (moderate, moderate/heavy)

:60 rest between sets


4*8 Lat Pulldowns (moderate, moderate/heavy)

:60 rest between sets


4*15 seated rows (moderate, moderate/heavy)

:60 rest between sets


4*10 Hammer Strength Lat Pulldown

:60 rest between sets


Conditioning

20:00 AMRAP

12 Deadlift (155/115)(135/95)(115/75)

12 Box Jump (30"/24")

250 m Row



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