Warm-up
As many time through for Form – 8 minutes
5 GHD hamstring loads
10 Good Mornings (with a KB)
10m Death march
10m Lunges
20 deadbugs (with a KB)
Deadlift (3, 3, 3, 3, 3, 3, 3)
*Lift on the minute every 2 minutes.
*Must be 3 touch and go reps.
*Must be 3 touch and go reps.
All sets should stay at the same weight. the challenge is in being able to lift whatever weight you start at for the entire 7 sets. If you finish all seven sets and come to the conclusion it was light that is fine, it just means we know we can go heavier next time. you do not want to be failing sets because you started too heavy. Strength through volume and the consistency of great movement patterns
Metcon (AMRAP – Reps)
As many reps as possible in 9min
3 Burpees
6 OH Sit Ups
6 Box Step ups 30kg/20kg (single DB)
–
6 Burpees
12 OH Sit Ups
12 Box Step ups 30kg/20kg (single DB)
–
9 Burpees
18 OH Sit Ups
18 Box Step ups 30kg/20kg (single DB)
[Comp Op]
Bar MU
GHD Sit Up
Box Step up
GHD Sit Up
Box Step up
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