Warm Up: AMRAP x 7 Minutes:
- 10 Slam Ball Deadlift
- 5 Inch Worms
- 100m
Performance: 3 sets:
- 8/8 Single Leg DB Deadlifts
- Superset with 8-10 Weighted push ups
*push ups can be weighted with vest, plate or chains
For Time:
21-15-9
- DB Deadlifts
- Up Downs
right into..
15-12-9
- DB Deficit Push Ups (use 45lb plates or parallettes)
- Box Jumps
Fitness: 3 sets:
- 8/8 Single Leg Deadlifts
- Superset w/ 8-10 push ups or db bench/floor press
4 sets:
200m
16 Alternating DB Step Up*
12 Ring Rows
8 Alternating DB Snatch (30/20)
*Single DB held in front
-rest 1 minute between sets
Finisher:
2 sets Tabata Format
:20 on/ :10 off
Sit ups
Bicycle Crunches
Shoulder Taps
Hollow Hold