WARM UP
EMOM for 5min complete:
5 KB deadlifts + 5 ring rows + 10 plank marches
Then,
Stretch
Then,
Deadlifts – 6, 4, 2 (build)
ADVANCED
STRENGTH
Deadlifts – 5×2
**find a heavy set of 2**
INTERMEDIATE
STRENGTH
Deadlifts – 5×2
**find a heavy set of 2**
BEGINNER
STRENGTH
KB Deadlifts – 7×5
ADVANCED
METCON
EMOM for 20min complete:
Min 1: 10 Strict Pull-Ups
Min 2: 12/9 calorie row
Min 3: 10 V-ups + 10 V-sit leg extensions
Min 4: AMRAP burpees
Min 5: Rest
INTERMEDIATE
METCON
EMOM for 24min complete:
Min 1: 10 Banded Pull-Ups
Min 2: 9/6 calorie row
BEGINNER
METCON
EMOM for 24min complete:
Min 1: 10 Ring Rows
Min 2: 6/4 calorie row
Min 3: 10 leg lifts + 10 crunches
Min 4: AMRAP up-downs
Min 5: Rest