2-3 Sets
1:00 Echo Bike (moderate)
50ft Sled Push (empty)
10 Single Arm Suitcase Deadlift (each arm, moderate)
-Then-
Warm Up to Sled Push and Dumbbell Deadlift weight.
4. Workout Prep
1 Set (at workout pace):
5 Calorie Echo Bike
25ft Sled Push (at workout weight)
2 Dumbbell Deadlifts (at workout weight)
2-3 Sets
1:00 Echo Bike (moderate)
50ft Sled Push (empty)
10 Single Arm Suitcase Deadlift (each arm, moderate)
-Then-
Warm Up to Sled Push and Dumbbell Deadlift weight.
4. Workout Prep
1 Set (at workout pace):
5 Calorie Echo Bike
25ft Sled Push (at workout weight)
2 Dumbbell Deadlifts (at workout weight)
Metcon:
AMRAP 20 Minutes (at 75-80% pacing effort)
Max Calorie Echo Bike
*at minutes 3, 6, 9, 12, 15 and 18 complete:
100ft Sled Push (190/145)
10 Dumbbell Deadlifts (2x70/50)
100ft Dumbbell Farmer Carry (2x70/50)
Scaled:
AMRAP 20 Minutes (at 75-80% pacing effort)
Max Calorie Echo Bike
*at minutes 3, 6, 9, 12, 15 and 18 complete:
100ft Sled Push (145/100)
10 Dumbbell Deadlifts (2x50/35)
100ft Dumbbell Farmer Carry (2x50/35)
Back Rack Step ups
14 Back Rack Step Ups @ 6.5/10 RPE
12 Back Rack Step Ups @ 7.5/10 RPE
10 Back Rack Step Ups @ 8.5/10 RPE
10 Back Rack Step Ups @ 9/10 RPE
*10 Single Arm Dumbbell Suitcase Hold Heel Elevated Squat after each set.
Bench Press
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 8/10 RPE
5 Bench Press @ 8.5/10 RPE
5 Bench Press @ 9/10 RPE
*5 Weighted Chin Up after each set
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