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
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets