4 min AMRAP’s – Thursday, March 2 (O4W)

Thursday:

Workout:
Posterior Gains:
Deadlifts –
4 sets of 6 reps (increase weight next set if you successfully make it to 6 reps) choose either one.

OR

Pull-ups:

1. 2 x hang from bar with shoulders packed in hollow body position – (max hold OR 30 sec – shorter of the 2)

2. 2 x Flexed Arm Hang Over Bar (hollow body position and control descent – this way you get a negative in there) (max hold)

3. Full ROM pullups (unassisted, with band, or jungle gym; break into multiple sets as needed to get prescribed reps) (R-20, W-15, B-10)

Then:
Workout (20 min):
AMRAP 4 Minutes
• 30 Double Unders
• 9 Thrusters (45/35, 35,30, 30/25)

Rest 3-4 Minutes

AMRAP 4 Minutes
• 30 Double Unders
• 12 Thrusters (40/30, 30/25, 25/20)

Rest 3-4 Minutes

AMRAP 4 Minutes
• 30 Double Unders
• 15 – 2 KB Thrusters (35/25, 25/20, 20/15)

Hip work:
10 side plank hip dips (per side)
10 Single Leg Hip Bridge Raises (total)
10 Hip Circles Forward
10 Hip Circles Backward
Shake up parking lot lap