Business as usual…

Build-the-Base

AMRAP 1
Complete as many rounds as possible in 15 mins of:
30/25 Row/Bike Calories
5 Parallette Shoot Throughs
10 Parallette Push-ups
15 Goblet Squats, 35/26 lbs

Immediately into the next AMRAP…

AMRAP 2
Complete as many rounds as possible in 15 mins of:
30/25 Row/Bike Calories
5 Strict Toes-to-bars
10 Kettlebell Z Press, 35/26 lbs
15 Double Kettlebell Deadlifts, 35/26 lbs

Back to back AMRAPs that will take us to the 30 min mark. This is all about consistent pacing as we have been working on during this cycle. Take note of the RPE which is about 70% of your max effort. This will help you with pacing at the start of the workout and you can push the pace a bit as you go if you like but it should only be quicker, not losing speed or time. Row is going to be the crux here and working to maintain the pace on all rounds. First AMRAP is mostly bodyweight and light weight so you should be able to do all these movements unbroken. Second has some more loading in it and those z press may get tough, requiring you to break things up. Kettlebell deadlift is light, all things considered. Adjust if needed and make sure to bend those knees enough so that you can keep your back flat at the start of the movement.

Post Work – Shoulder Accessory
3 rounds for quality of:
10 Plate Front Raises, pick load
10 Plate Bent Over Flies, pick load
10 Plate External Rotations, pick load

Use 2.5-5 lb plates.