FITNESS
A. Deadlift
3×5; Across; Rest 2 min
Training notes:
•Reset each rep – not touch-and-go.
Record weight.
B. 5 min @ 85%:
20 double KB deadlifts
20 lateral hurdle hops
+
(Rest 2 min)
+
EMOM 10:
1st: 30s reverse lunges, alternating
2nd: 30s burpees
+
(Rest 2 min)
+
5 min @ 85%:
20 double KB deadlifts
20 lateral hurdle hops
Training notes:
•Goal is similar output on each set of the 5 min AMRAPs.
•Lunges and burpees should be consistent as well.
•Rest is short, so don’t push to full redline during 5 minute pieces.
Record splits for 5 min AMRAPs and for 10 min EMOM.
PERFORMANCE
A. Deadlift
5,4,3; Building; Rest 2 min
Training notes:
•Reset each rep – not touch-and-go.
Record weight lifted for each set.
B. 5 min @ 85%:
20 double KB deadlifts (53/hand – 35/hand)
50 double-unders
+
(Rest 2 min)
+
EMOM 10:
1st: 30s jumping switch lunges
2nd: 30s burpees
+
(Rest 2 min)
+
5 min @ 85%:
20 double KB deadlifts (53/hand – 35/hand)
50 double-unders
Training notes:
•Goal is similar output on each set of the 5 min AMRAPs.
•Jumping switch lunges and burpees should be consistent as well.
•Rest is short, so don’t push to full redline during 5 minute pieces.
Record splits for 5 min AMRAPs and for 10 min EMOM.