Warm-up
Weightlifting
Deadlift (1 x 5 @ 50%)
Deadlift (1 x 5 @ 60%)
Deadlift (1 x 3 @ 70%)
Deadlift (5 x 2 @ 80%)
Warm up to 80% and complete 5 sets of 2 reps with same weight across all sets.
Metcon
** REST 2 MINUTES BETWEEN EACH AMRAP **
A: Metcon (AMRAP – Rounds and Reps)
4 AMRAP:
1 HSPU
1 Deadlift (275/185)
2 HSPU
2 Deadlifts (275/185)
3 HSPU
3 Deadlifts (275/185)
…continue adding 1 rep to each movement after every round
**Please use blue walls for HSPU. Do not use back mural wall **
RX+: Deadlifts (315/215)
Scaling Options:
Deadlifts @ 70-80%
Box HSPU / Seated KB Press
B: Metcon (AMRAP – Rounds and Reps)
4 AMRAP:
1 Toes to Bar
1 Deadlift (275/185)
2 Toes to Bar
2 Deadlifts (275/185)
3 Toes to Bar
3 Deadlifts (275/185)
…continue adding 1 rep to each movement after every round
RX+: Deadlifts (315/215)
Scaling Options:
Deadlifts @ 70 – 80%
Knee Raises
Cash Out
Barbell Glute Bridges (3 x 12)
* Elevated shoulders on bench if needed