1000 m row
500 m row sprint
40 Mountain climbers
20 air squats
5 strict pullups
We are not starting a DL strength cycle. I just want you all to have an idea where you stand with DL's before the Open.
Warmup to 80%, then:
Use the heaviest weight you can for each set.
Rest 2-3 min between sets.
* Touch and Go. No drops.
15 min alternating EMOM:
Every 1 min for 15 mins, alternating between:
8 Deadlifts, Body weight or 50% of your max triple. You pick
16 Russian Kettlebell Swings, 24/16 kg
8 Box Jumps, 24/20, RX+ 30/24 in
* Deadlifts are touch and go. No drops.
OH Squat, 7x3 going for a heavy triple
HSPU, 25 strict HSPU for time.