STRENGTH:
#deadlifts (15 min)
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
Warm Up Sets Below:
Set 1: 6 Reps @ 40% 1RM
Set 2: 5 Reps @ 50% 1RM
Sets 3-4: 4 Reps @ 60-65% 1RM
After set 4, then you can start working toward Heavy set of 6 and so on….
BeachFit will do the Recovery/Midline piece instead of Heavy Deadlifts.
WOD:
#optimus prime
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
At 3..2..1..Go! Then workout will start with Wall Balls.
BeachFit will do Double KB Deadlifts (53/35lbs or 35/26lbs)
CASHOUT:
#odd object
3-5 Rounds
50Ft Sled Push
:30 Max Calorie on Rower
Minimal Rest.
RECOVERY + MIDLINE:
15 Minute Erg Bike Recovery or Assault Bike (No Arms)
On the 3, 6, 9, 12:
15-20 GHD Sit-ups or Weighted Ab Mat Sit Ups
