"Heavy Deads"

Warm Up (Tabata):

  • Complete all rounds of one move before moving to the next.

8 Rounds:

  • Jump Rope (20 sec.)
  • Rest (10 sec.)

Then...

8 Rounds:

  • Banded Paleo Chair (20 sec.)
  • Rest (10 sec.)
    * Band above knees, driving out knees at bottom of squat *

Then...

8 Rounds:

  • Hollow Rocks or L-Sit (20 sec.)
  • Rest (10 sec.)

Then...

  • Take 10 minutes to prepare and work up in weight for deadlift.

Strength (Every 90 sec. for 9 minutes or 6 Rounds):

  • Deadlift
    4 Reps @ 85%
    * This weight should be close to what you did last week *

Met-Con (EMOM for 15 min):

  • 1) Row 200m
  • 2) 20 KB Swings (53/35)
  • 3) 30 sec. Handstand Hold
    * Each move is its own minute *

Mobility (NFT):

  • Foam Roll Low Back
  • Smash Hamstrings on bar