Starting out with Deadlift + 10 Bicep curls every 1:30 x 6 sets
Warm up to 70% of 1RM DL
6 rounds
Round-Reps
1- 6 reps 70%
2- 6 reps build
3-4 reps 75-80%
4-4 reps build
5-2 reps 80-85%
6-2 reps
5 min amrap: BB 95/65-115/75#
5 hang cleans
5 front squats
5 bar over burpees
rest 2 min
5 min amrap: DB 50/35#
6 box overs
6 R/L single arm rows (against box)
6 R/L single leg step downs
rest 2 min
5 min amrap: everyone together
1-2-3-4-5-6-7..
Shuttle run (2×25')
HSPU
Comments