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Warm Up: 

EMOM:  

1) 200m 

2) Jump Rope 

3) Pillar plank 

4) 10/7 Cal Bike 

5) Banded Good Mornings 

 

Performance: EMOM 5
3 Deadlifts @ 80 - 85% 

AMRAP: 12 Minutes

  • 12 Deadlifts (155/105) 
  • 9 Hand release Push ups 
  • 6 Pull Up 

 

Fitness:  
Deadlift: 
in 5 sets or fewer find something heavy for 10

 

AMRAP 15 Minutes: 

  • 250m Row 
  • 15 Sit Ups 
  • 10 Ring Row  
  • 5 Kb deadlift High Pull 

 

Cashout:  3 Rounds

1 Round of Levels + 10 GHD or elevated sit ups