Warmup
Time: 25
Glute & Lower back SMR (8 min)
+
200m Run/jog
+
12 Glute Bridges
12 Ring Rows
12 RDL w/ Barbell
x3
+
Review Deadlift
Part 1
Time: 20
Primary: Ventilation - Secondary: Plumbing
12min AMRAP
200m Run
6 Deadlifts 275/225->225/185->185/135
12 Pull-ups-> 15 Jumping Pull-ups
18 Burpee over Bar->Bodybuilders->To box”
This should be high heart rate (85-95%) with high breathing rate. Deadlift weight should be difficult, but doable, either quick singles or unbroken.
Part 2
Time: 15
Primary: Plumbing - Secondary: Plumbing
3 Rounds Not For Time:
90s Max Double-unders->DU practice
20 Russian Twists
1 min Plank
15 Tuck-ups
Use the 90s of double-unders to refine the movement and practice. Chase the burn on all core movements.