01/29/2020

Deficit Deadlift (5x 5 @ 65%)
Deadlift is completed just like a normal deadlift, but on a 3-inch riser.
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
Teams of 2, Share the load
10 Rope Climb
15 Sandbag Over Shoulder
20 Sandbag Squat
25 Cal Assault Bike

For the truly ambitious:
Teams of 4
15 min AMRAP
10 Synchro Rope Climb (2 at the top at the same time)
15 Worm Clean and Jerk
20 Worm Squats
25 Synchro Burpees over Worm

Metcon (Weight)
15 min x
5-7 Overhead Squat (building)
7-12 Stict Toes to Bar
12-15 Bentover Reverse Flyes w/ DB
Metcon (AMRAP – Reps)
Tabata Hollow Rocks
8 Rounds x 20 sec work/10 sec rest