Warm-up
Dead bugs x50
Nordic lift x50
DB shoulder press x20
Good morning x20
Deadlift prep: (top-down)
thigh
Knee
Full ROM
Metcon Prep:
Push-up/pike push-up/HSPU (DEMO)
Deadlift (15-10-8-5-5-5-5-5)
*Build
**Set 15 & 10 should elevate heart rate and “wake up” the muscles
***Put into practice the skills learned from the last 5 weeks of pausing.
Metcon (Time)
For time:
Push-ups/HSPU x50
Deadlift x50
Bar over burpees x50
*Push-ups should take the largest chunk of your strength. 3+ sets
**Deadlift weight should reflect your abilities during the strength portion of the day.
***Move fast. Shoot for 10+ burpees per minute. Scale by removing the push-up to increase your RPM.