Wednesday: Deadlift + Full Body conditioning

Deadlift 

Heavy Set of 10 

‍10 min window

*not recommended to do 10 reps each set. Start 5-7 reps and build from there.

Full Body Conditioning

BEGINNER - Scaled

FT (For Time)

15-10-5

DB Dual Hang Snatch (40/20 lb)

Air Squat

Straight Leg Sit Up/Butter fly

DB Dual Push Press (40/20 lb)

*Rest 4 Minutes

5-10-15

DB Dual Hang Snatch (40/20 lb)

Air Squat

Straight Leg Sit Up

DB Dual Push Press (40/20 lb)

INTERMEDIATE - RX

FT (For Time)

15-10-5

DB Dual Hang Snatch (50/35 lb)

DB Goblet Squat (50/35 lb)

Supine leg lifts

DB Dual Push Press (50/35 lb)

*Rest 4 Minutes

5-10-15

DB Dual Hang Snatch (50/35 lb)

DB Goblet Squat (50/35 lb)

Supine leg lifts

DB Dual Push Press (50/35 lb)

ADVANCED - RX+

FT (For Time)

20-15-10 / 10-15-20

(Movements & weight same as RX)

Bonus Accessory

Leg Day

Choose at least one

For Quality

12-10-8-6-4-2

BB Front Foot Elevated Reverse Lunge (12

each leg, then 10, etc...)

Butterfly Sit Up

For Quality

12-10-8-6-4-2

DB Dual Box Step Over

Bodyweight Box Step Up

For Quality

12-10-8-6-4-2

BB Romanian Deadlift

DB Rear Foot Elevated Split Squat (each leg)