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Components

Deadlift

Metcon

Settings

Workout

Friday

Warm-up

2 ROUNDS
10 Box Step-Ups
10 Plate Deadlifts
10 Plate Presses
10 Slow Deadbugs

Into…

2 ROUNDS
6 Box Jumps
8 Plate G2OH
:30 Hollow Body Flutter Kicks

Strength

Deadlift (1-Rep Heavy )

Deadlift

ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Deadlift

Week 1 of 9, Testing. Remember Your Weight...we will use it in the coming weeks.

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

ON A 15:00 RUNNING CLOCK...
5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)
6 Box Jumps (30/24)

-Rest 0:30 b/t Sets-

Then...

AMRAP in Time Remaining of...
15 Plate Ground to Overhead (45/25)|(25/10)
15 Plate Hollow Body Flutter Kicks*

*L + R = 1 Rep

(Score is Rounds + Reps)

Cool Down

FOR RECOVERY
1:00 Alt. Knee Drop Rotations
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Downward Dog to Cobra

(No Measure)

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