Deadlift
5 Sets [Building to Heavy]:
3 Deadlifts
*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 70%
"Optimus Prime"
AMRAP 7:
Wallballs 20 / 14 lb to 10/9ft.
On the Minute [Starting at 1:00]:
5 Deadlifts 225 / 155 lb
Wallballs:
Option single DB Thrusters
3 rnds- your own time.
25 ft handstand walk or :45sec work
8 Single leg box step downs
8 Single arm bench rows R/L 65+/40
8 Rig leg lifts 3 sec decent
Workout Back Squat On the 2:00 x 5 Sets: 3 Back Squats * 5 Second Negative * Build In Weight "Pay It Forward" AMRAP 15: 55 Wallballs (20/14) 55 Kettlebell Swings (53/35) 55 Box Jumps (24"/20") Acc
Bench press Build to a heavy set of 4 Every 2min by 5 sets EMOM 20 min Coaches (if needed take a 2 min break after the 3rd lap.) Equals 4 laps around all movements Mixture of upper, lower and cardio m
Bench press Build to a heavy set of 4 Every 2min by 5 sets Workout "Heart & Swole" 10 Rounds For Time: 5 Strict Pull-ups 10 Dumbbell Floor Press (50/35)'s 15/12 Calorie Bike Erg Time Cap: 30 Minutes