A) Strength: Deadlift 1 rep* E45s for 9 minutes. Use your 3rm weight. (do not drop, control the negative back down)
* If less than 3 months lifting experience use your 5 rm weight
B) Metcon:
1 minute of dynamic push ups 45#/35# (use bumper plate and pop off going side to side)
1 minute walking lunges w/ plate*
1 minute Russian Twists**
1 minute rest
*For wgted lunges each step counts as a rep; plate may be held anyway you want
**For Russian twists each plate strike counts as a rep
4 rds for max reps
Score: deadlift wgt used and total reps
* If less than 3 months lifting experience use your 5 rm weight
B) Metcon:
1 minute of dynamic push ups 45#/35# (use bumper plate and pop off going side to side)
1 minute walking lunges w/ plate*
1 minute Russian Twists**
1 minute rest
*For wgted lunges each step counts as a rep; plate may be held anyway you want
**For Russian twists each plate strike counts as a rep
4 rds for max reps
Score: deadlift wgt used and total reps
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