Monday 100619

Deadlift

5-5-5-5

Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set.


2 Rounds For Time:

21 Deadlifts, 225#/155#

21 Wall Ball, 20# to 10'/14# to 9'

750m/700m Row

TIMECAP: 13:00

GEAR: 3


Extra Work: Prehab Circuit 1

EMOM 12, alternating:

a) Assault Bike 0:45 @ 6

b) 6 Bulgarian Split Squats/side

c) PVC Flow 2

d) 15 Hollow Rocks