No Class Sunday!!!
Warm-up
Row 500m (Easy Effort)
20 Push ups
20 Cossack Squats
20 Down Dog Up Dog
20 Curtsy Lunges
Then…
Deadlift
(week 4 of 6)
Every 2:00 x 6 Sets
Set 1: 8 @ 60-65%
Set 2: 6 @ 65-68%
Set 3: 4 @ 70-72%
Set 4: 4 @ 72-75%
Set 5: 4 @ 75+ %
Set 6: 10 Deadstop Deadlifts @ 55-60%
Deadstop deadlifts: Think of these as 10 singles, the bar should come to a complete stop.
Then…..
Every 2:30 x 5 Rounds
30 Double Unders (30 Singles)
250/200m Row
6 Burpees
AMRAP Wall Ball in remaining 2:30.
No rest between rounds. At the 2:30 mark you start back on your rope for round 2. and so on
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