Full body beast mode lifting complex and circuit for a quick heavy load day.


 WARM UP

15 reps x 3 rounds

  • 20lb Overhead Squats
  • Inch worm stretch
  • Band pull aparts
  • 15 Cals on Elliptical
  • calf stretch

WOD

Barbell Weight: 68lbs

  • RDL
  • Bentover Row
  • Squat Clean
  • Thruster
  • Back Squat

Round 1 AMTAP : Perform complex as many times as possible in 13 minutes. Perform one rep of each moement continuously without the barbell touching the ground unless to rest briefly.

 

Round 2 Circuit: Break Up Complex into circuit movements. Perform reps to failure, and then move to next movement . Cycle through circuit for 10-15 minutes, take rest as needed.

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