Warm up
2 rounds of:
200m row
20 high knees
200m run
200m ski
20 jumping jacks
Endurance
14 min AMRAP:
60 double unders
30 alternating DB hang snatches 50/35 lbs
10 burpees box jumps overs 24/20 in
-- rest 2 min
14 min AMReps:
Run 2k (4 laps around the block)
Max distance rowing in the remaining time
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 8 Sets
4 Reps @ 80%-85%
Start at 80% of 1RM and last set is Heaviest of Day ~85%
Deadlift Accessories
EMOM for 9:00 Minutes (3 Rounds)
5/leg Barbell Back Rack Step Back Lunges
8/leg B-Stance Barbell Romanian Deadlifts
15 Barbell Hip Thrust
Core Work
Every 2:00mins for 3 Rounds
15 Overhead Plate Sit Ups
Max Weighted Plank Hold with Time Left