12 Light Calorie Row
12 Spidermans (6/each) –
9 Moderate Calorie Assault Bike
50′ Single Arm Overhead Carry (25′ each)-
6 Fast-ish Calorie Assault Bike
6 Inchworms –
1:00 Thoracic Opener (Barbell) –
5 Barbell Strict Presses
1:00 Wrist Stretches on Box –
5 Barbell Push Presses
On the first round, use an empty barbell. On the second round, increase a bit of load.
200 Meter Jog
100 Meter Run (a little faster now)
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU
Barbell loaded at 60% of our estimated 1RM Deadlift.
Inside this piece, we are looking to hang onto the barbell in an ascending repetiton scheme. What starts on fairly easy turns into a stamina play, where we resting just enough in order to get the next set unbroken.
We are looking to complete both movements unbroken as well – deadlifts and strict HSPU.
800 Meter Run
21 Push Presses
Barbell Pounds – 115/85