WARM UP
EMOM for 5min complete:
5 KB deadlifts + 5 ring rows + 10 plank marches
Then,
Stretch
Then,
Deadlifts – 10, 8, 6, 4 (build)
ADVANCED
STRENGTH
Deadlifts – 4×3
**find a heavy set of 3**
INTERMEDIATE
STRENGTH
Deadlifts – 4×3
**find a heavy set of 3**
BEGINNER
STRENGTH
KB Deadlifts – 7×5
ADVANCED
METCON
EMOM for 24min complete:
Min 1: 20 jumping lunges
Min 2: 20 Alternating DB Snatch 35/20
Min 3: 8 dball G2S 100/80
Min 4: :30sec plank hold + 10 plank marches
Min 5: AMRAP pull ups
Min 6: Rest
INTERMEDIATE
METCON
EMOM for 24min complete:
Min 1: 20 jumping lunges
Min 2: 20 Alternating DB Snatch 20/15
Min 3: 8 dball G2S 80/60
Min 4: :30sec plank hold + 10 plank marches
Min 5: AMRAP assisted pull ups
Min 6: Rest
BEGINNER
METCON
EMOM for 24min complete:
Min 1: 20 alt lunges
Min 3: 8 KB DL 24/18
Min 4: :30sec plank hold
Min 5: AMRAP ring rows
Min 6: Rest