3.19.20 THURSDAY “LUCKY 7”

STRENGTH:

4×6 Eccentric Deadlifts (4sec negative)

4×6 Eccentric Bench Press (4sec negative)

METCON:

7 Rounds of:

7 Bench Press…155/95

7 KB Swings…97/70

7cal Bike

7 Double DB Snatch…50/35’s

For Time

(21min Time Cap)

AT HOME:

7 Rounds of:

7 Push Ups (try- Single arm push ups or strict hspu)

14 Single Leg Glute Bridges (7 each leg)

200m Run (run for approx 1min)

7 S. Arm Snatch (find any sturdy heavy object with some sort of handle. Take it from the ground to directly overhead in one motion)

For Time

**Please send me pic/vid of you doing these home workouts and what you creatively use. Send to [email protected]**