Workout 10/07/21

Strength:

20’ to establish

1RM conventional deadlift 

Metcon:

8’ AMRAP

1-2-3-4-5-6…

Deadlift 315/205

10-20-30-40-50-60

Double unders

*continue adding 1 rep/10 double unders until time is met. 

Accessories:

5×3 sumo stance box squat 

5×45” heavy D ball sumo stance good morning 

3×15 heavy Russian kbs 

4×45” bottom weighted toes to ring (use mb)

5×15 banded hip extensipns

Cardio:

30’ AMRAP

200m run

10 russian twist 20/14

250m row

10 russian twist

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