jumping lunge

Feb 22 2019

Deadlift 3x5 @ 80%
Then
Deadlift 2x6 @ 70%

MERCURY I

AMRAP 12 minutes
80m run
20 calorie air dyne/row
15 DB/KB pulsing Hindu squats
10 calorie air dyne/row
10 jumping lunges each leg*
* must do all 10 lunges on one side before switching to the other side *

MERCURY II

AMRAP 12 minutes
80m run
20 calorie air dyne/row
15 pulsing Hindu squats
10 calorie air dyne/row
10 jumping lunges each leg*
* must do all 10 lunges on one side before switching to the other side *

MERCURY III

AMRAP 12 minutes
80m run
20 calorie air dyne/row
15 pulsing Hindu squats
10 calorie air dyne/row
10 lunges each leg*
* must do all 10 lunges on one side before switching to the other side *

WEEK 11 - DEADLIFT

Friend and family workout!

Friend and family workout!

Deadlift 3x3 @ 85%
Then
Deadlift 2x5 @ 85% of 85%

MERCURY I

AMRAP 12 minutes
250m row
80m run
15 KB deadlift
10 jumping lunges (total)

MERCURY II

AMRAP 12 minutes
250m row
80m run
15 KB deadlift
10 lunges (total)

WEEK 1 - DEADLIFT

Some Tabata ab wheels

Some Tabata ab wheels

2-sec pause deadlift 2x5 @ 60%
Then
Deadlift 2x6-8 @ 60%

3 rounds (14 minute cap)
MERCURY I
200m run
40m prowler push (hi/lo)
30 double unders
20 jumping lunges (total)

MERCURY II
200m run
40m prowler push (hi/lo)
60 single skips
20 jumping lunges (total)

MERCURY III
250m row
40m prowler push (hi/lo)
60 single skips
20 lunges (total)

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