Warm up
8-12 minutes moving through:
1:00 Ski (easy to moderate)
1:00 Run (easy to moderate)
50 single unders
5. Workout Prep
1 Set: (at workout pace):
150m Ski
100m Run
20 Double Unders
Scoring:
Successory
3 Sets
20 Double Dumbbell Pulse Bulgarian Split Squat (pulse at the bottom of each rep) (10 each leg)
20 Double Dumbbell Alternating Chinese Row w/Pause at the top of each rep
5x 1 Dumbbell Chest Fly + 3 Dumbbell Bench Press
Scoring:
Barbell Strict Press
9 Barbell Strict Press @ 7/10 RPE
7 Barbell Strict Press @ 7.5/10 RPE
5 Barbell Strict Press @ 8/10 RPE
3 Barbell Strict Press @ 8.5/10 RPE
1 Barbell Strict Press @ 9/10 RPE
*7 Double Dumbbell Push Press (heavy) after each set.
Scoring:
Deadlift
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
3 Deadlift @ 9/10 RPE
Scoring:
Metcon Metcon: In a 7 minute window 800m Ski 400m Run Max Double Unders in the time remaining -rest 3 minutes- For Time: Total Double Unders from workout above 400m Run 800m Ski *Score this part in notes. In a 7 minute window 600m Ski 300m Run Max Double Unders in the time remaining -rest 3 minutes- For Time: Total Double Unders from workout above 300m Run 600m Ski *Goal is finishing at 7 minutes on the dot for the For Time piece Scoring:
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