23/01 – Steve Rogers

WARM-UP

2 sets:

• 10 Banded Pull Aparts
• 10 Banded Pass-Throughs
• 10 Banded Good Mornings

-into- 3 sets:

• 30-second Row/Ski
• 5 Deadlifts (empty bar)
• 5 Front Squats (empty bar)
• 5 Push Press (empty bar)
• 5 Thrusters (empty bar)
• 4 Box Step Ups (each side)

STRENGTH

5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)

• Complete a set on the 2 minutes

WORKOUT PREP

2 sets:

• 20-second Row/Ski (Build in pace)
• 4 Box Jump Overs
• 2 Thrusters (build in weight)

“STEVE ROGERS”

FIRE

4 Sets – 2:00 AMRAP:

• 200/175m Row/Ski
• 12 Box Jump Overs (20)
• Max Thrusters (45/30)
• -rest 2:00 between sets-

WATER

• 10 Box Jump Overs (20)
• 35/25kg

EARTH

• 175/150m Row
• 10 Box Step Ups (20)
• Max Dumbbell Thrusters (light)

Large Class Option

• Have athletes partner up and go 1:1 on sets.