FIT
STRENGTH
DEADLIFT
4 SETS OF 5
TEMPO 20X1
WORKING AT 65% OF 1RM WORKING WEIGHT
*Deadlift tempo – bar up to hip, 2 seconds on the way down, touch and go
WOD
100 DU BUY IN / 150 SINGLES
THEN,
2 ROUNDS
3 ROPE CLIMBS (OR 5 ROPE PULLS, 15 RING ROWS)
14 STRICT HSPU
24 ALT DB SNATCH
THEN,
50 BOX JUMPS OVERS
D – choose
F – 35/20 DB – pike push up
P – 50/35, can add 1 legless, or 4 rope climbs
COOL DOWN
1:00 Seated Forward Fold
1:00 Cobra
1:00 Saddle
BURN
SWEAT
A) EVERY 3:00 X 5
8 DEVILS PRESS
6 FRONT SQUATS
4 RENEGADE ROWS
B) 4 SETS
10/SIDE BENT OVER ROW
10 REVERSE FLY WITH PLATES
