50-40-30-20-10: AbMat Sit-Ups
21-15-9-6-3 Calorie Bike or Row
10-8-6-4-2: Deadlifts (275/185)
Lady Cals – 18-14-10-7-3
Fitness = 205/145
Alternating OTM x 10
Minute 1 – 15/12 cal row
Minute 2 – 5-4-3-2-1 Deadlifts
Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be.
30 Glute bridges
200m Double KB Carry
Rest 2:00 between
*On the Double kb carry:
Meters 0-100 – Left kb in front rack, right kb in hang
Meters 101-200 – Left kb in front rack, right kb in hang
Athelte’s choice on loading but move first for position and then weight.