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Components

Deadlift

Metcon

"QUANTUM LEAP"

Metcon

Settings

Workout

Thursday

Warm-up

AMRAP x 5 MINUTES
10/10 Leg Swings (Forward and back)
8/6 Cal Bike or 200m Run
6 Empty Barbell Good Mornings or 10 Body Weight Good Mornings

Strength

Deadlift (1x3)

Deadlift

EVERY :45 FOR 10 SETS
3 Deadlifts*

*Increase weight every other round. Keep weight moderate-heavy.

(Score is Weight)

Strength - HOME

Metcon (Weight)

EVERY :45 FOR 10 SETS
10 DB Deadlifts

(Score is Weight)

Workout

"QUANTUM LEAP" (Time)

FOR TIME
10 Deadlifts (185/135)
10 Jumping Lunges
15/12 Cal Bike
20 Deadlifts (155/105)
20 Jumping Lunges
25/20 Cal Bike
40 Deadlifts (115/75)
40 Jumping Lunges
50/40 Cal Bike

-16:00 Hard Cap-

Workout - HOME

Metcon (Time)

FOR TIME
20 DB Deadlifts
10 Jumping Lunges
200m Run
30 DB Deadlifts
20 Jumping Lunges
400m Run
50 DB Deadlifts
40 Jumping Lunges
600m Run

(Score is Time)

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