Deadlift
Warm Up
2 sets
2 min on C2
10m Bear Crawl
10m Spiderman Lunge
3 sets
10 Banded RDL
10 Banded Pull through https://www.youtube.com/watch?v=ZuKowDpVVXM
3 – 5 Deadlift (build up in weight)
Strength
Deadlift
5 x 5 @ 70 – 75%
Workout
5RFT
60 DU
30 Sit ups
15m DB Lunge
RX+
KB – 24Kg/16kg
RX
DB – 22.5/16kg
SC
DB – 16/12.5kg
Fit
DB – 12.5/10 Kg
Extras
Engine Building
100 Wall Balls – Not for time
Accessory Work
3 Sets
15 Glute Bridge
15/15 Prone Banded Hamstring Curl
Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …
Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go” 8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …
Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog 3 Sets …