Warm up
Every 2:00 x 5
Deadlifts
5 x 8
-Complete 8 Reps start at 60% and build each round!
5 Rounds- For time
-250m Row
-15 KB Swings
-20 Ab Mat Butterfly sit-ups
2 Rounds-Quality
:45 sec wall sit
20 Jump Squats
:45 sec Wall sit
20 Jump switch lunges
-Try to hit all 20 jump squats & jump lunges unbroken without stopping!
Stretch
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between