15min to Achieve a 1 RM DeadLift
7min AMRAP:
14 Calorie Row or Bike
7 Deadlifts
4 Over the Bar Burpees
Rest 3min
7min AMRAP:
14 Calorie Row or Bike
14 Russian Kettlebell Swings
4 Over the Kettlebell Burpees
Barbell = 315/215 RX+385/245 MRX 255/175lbs
Kettlebell = 24/16kgs RX+32/24 MRX20/12
*Athletes Choice on which AMRAP to Start*
Core & Grip Development
-20 Reverse Rower Tucks
-200m Plate/Pinch Carry
-20 Hip Extensions
-200m Farmers Walk DBs or KBs -2min Low Plank Hold
