A) Strength: Deadlift 3, 3, 3, 3, 3 take 5 sets to build to a heavy 3*|
*If less than 3 months lifting experience perform 3 sets of 5, adding 5-10# per week or as able
B) Accessory: Bench Press 10, 10, 10, 10, 10; 5 sets of 10 straight across @60% of your 1 rm; rest 90-120 s between; if you don’t have a 1 rm choose a manageable weight
C) Trunk work aka metcon: w/ a partner (for efficient use of wall space)
Even – 15 seated mb toss* 20#/14#
Odd – 15 Russian swings 70#/53#
EMOM for 10 min
Score: heaviest DL and number of rounds completed
*If less than 3 months lifting experience perform 3 sets of 5, adding 5-10# per week or as able
B) Accessory: Bench Press 10, 10, 10, 10, 10; 5 sets of 10 straight across @60% of your 1 rm; rest 90-120 s between; if you don’t have a 1 rm choose a manageable weight
C) Trunk work aka metcon: w/ a partner (for efficient use of wall space)
Even – 15 seated mb toss* 20#/14#
Odd – 15 Russian swings 70#/53#
EMOM for 10 min
Score: heaviest DL and number of rounds completed
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