Fitness
A. E2min for 3 sets:
1st: 6 deadlifts @ 31×1 tempo
2nd: 5 deadlifts @ 31×1 tempo
3rd: 4 deadlifts @ 31×1 tempo
*Build per set. Reset each rep.
B. 5 min AMRAP @ high effort/90%:
12 wall balls
10 step-ups, alternating
6 ball slams
*Should be unbroken sets.
+
(Rest 5 min)
+
12 min AMRAP @ 80%:
400m run
10 goblet squats (moderate)
10 step-ups, alternating
10 ball slams
Performance
A. Deadlift
Build to a tough set of 4 in 12 minutes @ 31×1 tempo
*No misses. Reset each rep.
B. 5 min AMRAP @ high effort/90%:
12 wall balls (20 to 10’/14 to 10’)
9 box jumps, step down (24”/20”)
6 ball slams (tough)
+
(Rest 5 min)
+
12 min AMRAP @ 80%:
400m run
10 wall balls (14 to 10’/10 to 10’)
10 step-ups, alternating (24”/20”)
10 ball slams (20/15)
