Deficit Deadlifts (Work up to a 3RM)
– Stand on 45# plates (maybe 45 +25 if you are short). These can be done as sumo or traditional pulls.
B. Squat
C. Accessory Work
7 mins of easy rowing
B. Squat
Olympic Pause Squats (3 x 6)
– Use high bar rack position and pause for 2 seconds in the hole of each squat
C. Accessory Work
Banded Good Morning 3 x 15
D. MetCon (Time)
D. MetCon (Time)
Double “Annie”
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat Sit-ups
E. Recovery Row
50-40-30-20-10 Abmat Sit-ups
E. Recovery Row
7 mins of easy rowing
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