3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9.5/10 RPE
8 minutes moving through:
12/10 Calorie Echo Bike (moderate)
8 Single Arm Dumbbell push Press (each side) (light/moderate)
8 Hanging Scap Retractions, 4 Kip to Swing, 2 Strict Pull Ups
8 Russian Kettlebell Swings (Heavy)
8 Single Arm Dumbbell High Pull (each side) (Moderate)
-Then-
Warm Up to weight and practice Butterfly Pull Ups.
1 Set (at workout pace):
2 Push Jerks (at workout weight)
2 Chest to Bar Pull Ups
2 Sumo Deadlift High Pulls (at workout weight)
5 Rounds
15 Push Jerks (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)
For time:
5 Rope Climbs [20 ft]4 Legless Rope Climbs [15ft]3 Rope Climbs [20 ft]2 Legless Rope Climbs [15ft]1 Rope Climb [20 ft]
Complete 3 Sets at the level you feel most comfortable attempting
Level 1 (Beginner): 1:00 Pike Hold
Level 2 (Intermediate): 1:00 Box Handstand Hold
Level 3 (Advanced): 1:00 Handstand Hold on the Wall
– rest as needed between sets –
Deadlift:
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
-Then-
Warm Up to Deadlift weight.