OCF WINTER CYCLE TEST WEEK DAY 4
Warm-up:
AMRAP 10 Minutes
10 Romanian Deadlifts with light weight
10 Lateral Bar Hops, side-to-side
Row 150m or bike 300m.
Strength
1 Max Set Deadlift reps @ 275/185lbs
Scaled = Find a lighter but challenging weight.
Lite = Find a challenging double KB deadlift and find max set.
Conditioning
RX
AMRAP 5 Minutes
50' Shuttle
(25' out and back)
5 Chest to Bar Pull Ups (Scaled = Pull-ups/Assisted Pull-ups) (Lite= Ring Rows)
Rest 5:00
-then-
AMRAP 5 Minutes
50' Shuttle (25' out and back)
5 TTB (Scaled/Lite = Hanging Knee Raises).
Extra
2 Rounds
Run 1 Mile
Row 2k
