FRIDAY 260605
“THE IRON ANCHOR”
14 minute AMRAP
500/400m Row
15 Goblet Squats 53/35
30 sec L-Sit Hold
The rower tests your lungs, the kettlebell burns your legs, but the L-sit reveals your true armor. Lock the core and own the friction.
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Strength & Olympic Lifting
Week 1 of 4 – Deadlift Series
The Foundation Block
5×5 @ 70% Deadlift 1RM
Deadlift
3×3 @ 75% Clean 1RM
Clean Pull from Deficit (2″ plate)
Complete each set on a 3 minute clock
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minutes long)
430PM – Workout of the Day