Bench Press (5×5 )
Start at 70% and increase load each set
Metcon (Time)
200m Pizza Carry 45/25 each arm
50 Toes to Bar
200m Pizza Carry 45/25 each arm
Warm-up
Nordic Lift x15
Side Plank 45 sec
Prone W/Y x10
2 rounds
Deadlift Prep:
DL to Knee
DL to thigh
Deadlift
Metcon Prep:
Hollow/Arch Hanging
Hollow/Arch Dynamic
Half Pull-up x5
Pull-up x5
Discuss Scaling
Find KB Weight over course of 2-3 sets.
Deadlift (5-5-5-5-5+)
*Build
**Overhand
***No hookgrip
Metcon (Weight)
Every 4 minutes for 24 min
x50 Dubs
x15 KB/DB Deadlift
x20 Walking Lunge (KB Hanging)
x15 Pull-ups
*Same weight for DL and Lunges
**Lighten Load of DL and Lunge before dropping reps.
***Shorten reps to 10/15/10 if needed.
Deadlift (5-5-5-5-5+)
Metcon (No Measure)
Tabata Core
Flutter Kicks
Planks
Mountain Climbers
Dead bug Hold
Russian Twist