Friday
Warm-up
Warm-up
AMRAP x 8 MINUTES
100m Run
5 Scap Pull Ups + 5 Scap Retractions on Rings
5 Ring Rows
10 Banded Good Mornings
100m Run
5 Scap Pull Ups + 5 Scap Retractions on Rings
5 Ring Rows
10 Banded Good Mornings
Strength
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 8 Deadlifts*
MIN 2 – 3 Bottom to Half Pull-Ups
+
3 Top to Half Pull-Ups
+
3 Strict Pull-Ups
MIN 1 – 8 Deadlifts*
MIN 2 – 3 Bottom to Half Pull-Ups
+
3 Top to Half Pull-Ups
+
3 Strict Pull-Ups
*Build past workout weight.
(Score is Weight)
Workout
“DEADPULL” (AMRAP – Rounds and Reps)
EMOM x 16 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following*…
5 Deadlifts (225/155)|(155/105)
5 Strict Pull-Ups
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of the following*…
5 Deadlifts (225/155)|(155/105)
5 Strict Pull-Ups
*Pick Up Where You Left Off.
(Score is Rounds + Reps)
KG BB: (225/155)|(155/105)
NOTE: New Benchmark