At Firewall Workout:
Every :90 x 8 Sets:
3 Deadlifts (Building)
For Time:
21 Deadlifts
200m Run
15 Deadlifts
200m Run
9 deadlifts
200m Run
Deadlift weight is 50% from above
At Home Workout:
Rotate Through For 13 Minutes:
10 Good Mornings (Banded or DB on Back)
30/side Ab Bicycles
5/leg Single Leg RDLs (hold weight with BOTH hands)
30/side Russian Twists
For Time:
16 Alternating DB Snatches
24 Crossover Mountain Climbers
32 Alternating DB Snatches
24 Crossover Mountain Climbers
48 Alternating DB Snatches
24 Crossover Mountain Climbers
Goal: <9:00
CAP: 12:00
STIM: Be nice and smooth and the snatches. Try to stay unbroken through the round of 16 and 32 too if able. In the round of 48, break it up into 2-4 sets. Crossover Mountain Climbers are denoted as total reps (12/leg). Try to touch the opposite elbow with the knee each rep.