Deadlift Day
Warm Up
2 Rounds
200m Run
5 BB RDL
5 BB Front Squats
5 BB Press
2 Rounds
10 Scap Pull ups
10 Kip Swings
Strength
Every 4 min for 16 min
1km Bike or 500m Row or 400m Run
6 Deadlift @70%
Workout
4RFT
30 Wall Balls 20/14 lb
500m Row or Ski
30 Box Jumps 24/20
400m Run
Extras
Nil this week. Deload week.
Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …
Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …
Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row Specific 3 …