Warm up:
2 min machine
1 set
10. Kang Squats
10. Alternating samson lunges
10. Jeffersons curls
10. IYTS
20 Alternating V-ups
5/side Perfect stretches
Deadlifts: 1 set every 3 min
4 sets of 8 Deficit Deadlift (45lbs plate) 50%
Every after set:
10. Single dumbbell hipthrust
Metcon: 20 min:
100 Empty bar thrusters
50 Lateral burpee over bar
Every 90 sec starting from 0 (5 Vups)
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