Warm up
3 rounds of:
200m row
5 cobra pushups
25 ft duck walk
5 strict toes to bars
Endurance
30 min AMRAP:
200m run
40/32 cal row
20 pushups
4 sandbag to shoulders AHAP
UES strength
Warm Up
2 Rounds
5 Sealpose Pushup to Down Dog
10 Single DB on Back/Neck Kang Squats
10/leg Single DB Crossody Romanian Deadlifts
1st Round of Warmup: 10 Deadlifts @ 50% 1 Rep Max
2nd Round of Warmup: 8 Deadlifts Reps @ 60% 1 Rep Max
Deadlift
Every 2:00 minutes for 5 Sets
6 Reps @ 70%-75%
Start at 70% of 1RM and last set is Heaviest of Day ~75%
Deadlift Accessories
Every 4:00min for 3 Rounds:
8 Double DB Romanian Deadlifts
8/leg Double DB Farmer Carry Reverse Lunges
20 Russian KB Swings
Core Work
EMOM for 9:00 Minutes for AMRAP per Station
Min 1) Weighted Medball Bearhug Abmat Sit-Ups
Min 2) Weighted Medball Overhead Flutter Kicks
Min 3) REST