Wednesday: Full Body + Deadlifts

Deadlift

Every 2 min x 5

Build to a Heavy Set of 5 (70-80%)

Between each set 10 leg lifts

RX

5 Rounds

2:00 WORK // 1:00 REST

36 Double Unders OR 72 Single Unders

10 Front Rack BB lunges (5 each leg) (115/80 lb)

6 BB Shoulder to Overhead (115/80 lb)

Max Reps - sit ups time remaining w/ Time Remaining

All barbell work from the ground if you aren’t getting to your situps, start scaling the movements.

Scaled

5 Rounds

2:00 WORK // 1:00 REST

24 Double Unders OR 48 Single Unders

10 Front Rack BB lunges (5 each leg) (95/65 lb)

6 BB Shoulder to Overhead (95/65lb)

Max Reps - sit ups time remaining w/ Time Remaining

Bonus Pull Day

For Quality Pull Day

12-10-8-6-4-2

BB Bent Over Row

DB Hammer Curl

For Quality

12-10-8-6-4-2

Pull Up (banded/strict/kipping/jumping)

DB Incline Bicep Curl

For Quality

12-10-8-6-4-2

DB Single Arm Bent Over Row (each arm)

BB Bicep Curl

For Quality

12-10-8-6-4-2

Chin Up (banded/strict/jumping)