2 parts
Part one: needs: BB, DB,Box
4 Rounds:
1 min deadlifts at 95/65#
1 min Single DB alt box step ups 24/20"
1 min Burpee over BB
1 min S2OH 95/65#
1 min rest
*keep track of reps each round. Score is total reps. Posting example: #95 382reps
Part two: circuit
3 sets 2 laps
35:15
30:15
25:20
barbell bent over row 95/65
box blast off push ups
KB swings 55/35
jump rope
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