10min. AMRAP:
30-20-10-20-30
Russin KB Swings 70/53
DB Russian Twists 35/25
Sit-Ups (anchored)
*You will not finish this, but get as far as you can.
*Left + Right = 1 on Twists
*Feet will be anchored under DB handle or around KB
Then..,
Every 4min. x 4 Rounds:
500m/400m Row “Buy in”
then;
Round 1: 5 Deadlifts at 50%
Round 2: 5 Deadlifts at 65%
Round 3: 5 Deadlifts at 75%
Round 4: Max Unbroken Deadlifts at 85%
* Build on feel*
Then..,
DB Goblet squat with heels elevates
Set 1: 20 Light reps
Set 2: 5 half reps from bottom into 5 full reps 3 TIMES through
Set 3: repeat set 2
Set 4; 20 reps woth :3 neg
Set 5: 20 full reps. dropset into 20 half reps dropset into 20 half reps
* Use 3 different weights*
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