500 Meter Row
Burgner warm up
10 Minute AMRAP:
5 Deadlifts, 185/135 lbs
100 Meter Run
1a) 5X2 Top Pull Deadlifts @ 90% – rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains – rest 60 sec.
Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight.
2a) 3X5 Tempo Supinated Weighted Pull-ups – heaviest possible, rest 60 sec.
Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.
2b) 3X10 Strict Weighted GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups
3X25 Reverse Hypers – medium, rest 60 sec.