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Asteroid

Synergy Fitness – Functional Training M/W/F

Mobility

HIPS

Strength

A1: Deadlift (9×1; 9 sets of 1 rep – same weight for all sets)

Same weight as last Thursday OR your last DL session

A2: Weighted Pull Up (9 x 1; 9 sets of 1 rep – same weight for each set)

Metcon

Metcon (AMRAP – Reps)

“Asteroid”

7 minute AMRAP

5 left hand dumbbell presses 45lbs/25lbs (*use a KB if needed)

5 right hand dumbbell presses

15 ‘heavy KBS 70lbs/53lbs

20 abmat sit ups

Scaling Guide: 3-6 rounds.
Coaching Tips:

Be STRICT on the shoulder presses! Don’t let your knees bend OR let yourself shift to dip the shoulder to get some extra push.

Make sure you are keeping your core tight throughout the movement and you torso rigid for the KBS and don’t let the shoulders.

OPTIONAL CASH OUT

Metcon (Time)

3 rounds

100m DB/KB farmer carry 53/35lb

15 wall ball

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