20 Jumping jacks
20 High knees
20 Mountain climbers
20 Toe touches
10 Superman’s
10 Alt lizards stretch
10 Alt pigeon
Then..
16 min AMRAP:
400m Run
6 Burpee to target
8 Toe to Bar
10 Farmers lunges 15/10 (2 dbs)
Then…
Deadlifts
(Test week)
Take 13:00 to work up to a 1rm deadlift or 70% x 3reps of last weeks pr.
Set 1: 8 @ 55%
Set 2: 5 @ 65%
Set 3: 3 @ 75%
Set 4: 1 @ 82%
Set 5: 1 @ 88%
Set 6: 1 @ 92% +
Set 7: 1 @ 97%+
Set 8: 1 @101%+
If you hit a pr last week, complete seets 1 – 3 as a warm up and then complete sets 4 through 8 as 3 reps @ 70% of your new 1rm with perfect form.
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