Skills
3 sets of:
10 KB Romanian deadlifts – light
15 glute bridges w/ 1-sec. pause – unloaded
12 seated band rows
Strength
Deadlift
Sport:
6 @ 77.5%
4 @ 82.5%
2 @ 87.5%
1 @ 92.5%
Life:
6 @ 75%
4 @ 80%
2 @ 85%
1 @ 90%
Fundamentals
6-4-2-1 – increasing load with each set
Metcon
Sport:
For time:
3 rounds of AMRAP 5:00 / Rest 2:00
5 deadlifts 185/125
7 hand-release push ups
9 air squats
Life:
3 rounds of AMRAP 5:00 / Rest 2:00
5 deadlifts 165/115
7 hand-release push ups
9 air squats
Fundamentals:
3 rounds of AMRAP 5:00 / Rest 2:00
5 deadlifts – choose load
7 hand-release push ups
9 air squats
*AMRAP score starts at zero in each round
