2 Sets
10 Prone I, Ys, & Ts (no weight or very light plates)
10 Single Arm Press (each side, moderate)
5 Seated Double Dumbbell Strict Press @ 6.5/10 RPE
5 Seated Double Dumbbell Strict Press @ 7/10 RPE
5 Seated Double Dumbbell Strict Press @ 7.5/10 RPE
5 Seated Double Dumbbell Strict Press @ 8/10 RPE
5 Seated Double Dumbbell Strict Press @ 8.5/10 RPE
*5 Barbell Behind the Neck Push Press after each set.
Deadlift warmup
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
5 Deadlift @ 7.5/10 RPE
5 Deadlift @ 8/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 9/10 RPE
2 Sets
1:00 Assault Bike
10 Suitcase Deadlift (each arm, moderate-heavy)
5 Box Jump w/Step Down
-Then-
Warm Up to Deadlift weight.
1 set (at workout pace):
3/2 Calorie Assault Bike
2 Deadlifts (at workout weight)
1 Box Jump Overs (at workout height)
*This metcon will exceed 60:00 plan accordingly
3 rounds: (8:00 Time Cap)
15/12 Calorie Assault Bike
12 Deadlifts (185/125)
9 Box Jump Overs (24/20)
-rest 3 minutes-
For time: (9:00 Time Cap)
27 Box Jump Overs (24/20)
36 Deadlifts (185/125)
45/36 Calorie Assault Bike
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
*you choose which stretch you get the most stretch out of)
Every 1:30