Warm Up: 10 min flow
2 rounds
30 sec assault bike easy
20 sec assault bike med
10 sec assault bike hard
8 min AMRAP
10 Banded Good Mornings
10 DB Suitcase DL (each side)
10 Plank Shoulder Taps (each side)
Strength: Deadlift
Deadlift 7×2,1×3@80%
– Complete a set every 90 seconds, on the 8th set complete 3 reps –
* Use same weight for all 8 sets
Workout: 3 rounds
25/20 cal ski or bike
100′ db walking lunge (50/35 lb db held any way)
100 dubs
T1: 20/15 cal, 50′ db walking lunge, 100 single unders or similar
T2: As written
T3: Hold 2 db’s anyway