Session 1
Warm up - 4 Rounds 200m Jog + 15 Hollow Rocks + 15 Hip Presses then 2 x 10 deadlifts (light weight), then 5-10 KBS, roll into workout…
AMRAP 20
6 Deadlifts 225/155#
7 Burpee Pull Ups
10 Cal Ski
200m Run
the goal here is to just stay moving at a consistent pace throughout.
Bench
-Work up to a heavy single for the day
-1 x Max Reps @ 87% of that heavy single.
5 Rounds for quality
6 Strict DHSPU (Assisted if needed)
6 Strict Weighed CHIN Ups
20 V-Ups
Session 2
Every 3:00 for as long as possible…
5,10,15,20,25,30…reps of
Bike Calories
Row Calories