WOD

Rip & Rap

By Lance Mosley

9/24/18

SUPPORT WORK

2 RDS

GM 3x10
HYPER EXTENSION 3x10 (use a weight if you can)
EMPTY BAR STRICT PRESS 10x3

5-3-1 WEEK 1 DL

65x5
75x5
85x5+

WOD

AMRAP in 5 MIN

10 DL 155/225
10 DB STEP UPS 20/30

Rest 1 MIN

AMRAP IN 5 MIN

10 BOX JUMPS
10 CAL ROW

REST 1 MIN

AMRAP IN 5 MIN

10 FRONT RACK LUNGES 65/95 (use same bar from DL)
10 BURPEES

HARDCORE FIT

AMRAP IN 5 MIN

10 KB SUMO DL
10 PUSH UPS

REST 1 MIN

5 MIN AMRAP
10 BOX JUMPS
10 CAL ROW OR BIKE

REST 1 MIN

5 MIN AMRAP

DB LUNGES
BURPEES