Deadlift Build Up — E3MOM
10 – 7 – 5 – 3 – 1
21min AMRAP:
50 Calorie Row/Bike or 1000m Run
10 Deadlifts 315/215 RX+385/245 MRX 255/175
21 Handstand Push-Ups or 7 Wall Walks RX+ Strict Handstand Push-Ups
Core & Shoulder Development
-2×10 Evil Wheels
-15 rep each arm/leg (1 Leg/1 Arm KB Press)
-55 Flutter Kicks (2 count)
-Spend 3min on Banded Shoulder Stretches
-2x20sec Head to Floor Straddle Stretch
-1min Handstand Hold
-Spend 3min on PVC Shoulder Stretches
-2×15 Butterfly Ab-mat sit-ups
A: Training 5×5
B: 2+30 scaled (row/225/inchworms)
C: Nah
A-365
B-1 + 55
2+51@255 run hspu
2+51@255 run hspu
2+79 scaled to 275 and shspu, row
135(10)-185(7)-225(5)-275(3)-305-345
A. 315
B. 2 + 60 rx ( bike, wall walks )
A) 185(10) – 225(7) – 315(5) – 405(3) – 425(1)/450(1)
b) 2+30 Rx ( 🚲 , HSPU)
2+69 RX+ (row)
A. 455
B. 3 + 69 RX ( Row/HSPU )
315
2+60 scaled row, ww, 225#
415 x 1
2 + 4 scaled (255lbs)
405
3+39 Rx (bike/HSPUs)
A. 500
B. 4+2 RX (row, HSPU)
2+33 Rx (bike, hspu)
455
3+40 Rx+ (row)
455
3+40 Rx+ (row)