Synergy Fitness – Functional Training: Tu/Th/Sat
A1: Deadlift (7×1; same weight all sets)
Last session before testing next week
A2: Weighted Pull Up (7×2; same weight all sets )
Metcon (AMRAP – Reps)
2 rounds for max ‘reps’
1 min max ring rows
2 min max plate burpees
Rest 1 min
Keep the hips up on the ring rows, avoid “kipping”
For the plate burpees, set a good pace, and maintain that for as long as possible; just be sure to keep your back flat.
If your form starts to slip, slow down and do it right.
OPTIONAL CASH OUT
4 min max calories on assault bike