7.29.2021
Warm-up
AMRAP 10:00
1:00 Jump Rope
8 Walking Inchworms
8/8 Staggered Stance Dual DB RDL
:30sec Dead-Bug
:30sec Bird-Dogs
Weightlifting
[20:00-36:00]
Deadlift (12-10-8-12-10-8)
#1: 12 reps @ 55%
#2: 10 reps @ 60%
#3: 8 reps @ 65%
#4: 12 reps @ 58%
#5: 10 reps @ 63%
#6: 8 reps @ 68%
BUILD: just go by feel, set of 12 light weight, and then just bump a bit each set by feel
Metcon
[40:00-55:00]
Cooler (Time)
3 Rounds for Time (15:00 FIRM TIME CAP)
30 Double Unders
20 Russian KBS 55/35#
400m Run
Open/RX+: 50 DU, KBS (70/55#)
CC: PUSH/THRESHOLD
Time Domain: 9:00-13:00
Cooler (BUILD) (Time)
3 Rounds for Time
75 Single Unders,
20 Russian KBS 445/25#
400m Run
Cool Down/Stretch
[55:00-60:00]
:30/:30 Calf Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
3:00 Seated Straddle
1:00/1:00 Couch Stretch
