Synergy Fitness – Functional Training M/W/F
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 (AMRAP – Reps)
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.
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
100m DB/KB farmer carry 53/35lb
15 wall ball