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Wednesday, November 8 2023

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15 min Build Up to a 1RM Deadlift

For Time: (16min cap)
400m Run / Row or 1k Bike
10 Deadlifts 315/215 RX+405/265 MRX 255/175

15 Double Push-up Burpees
600m Run / Row or 1.5k Bike
30 Ring Dips RX+ Ring Strict MRX Bar Dips

10 Deadlifts
400m Run / Row or 1k Bike
10 Deadlifts
15 Double Push-up Burpees

Core & Grip Development

200m One Arm Kettlebell/Dumbbell Farmers Carry (switch)

30 Kettlebell/Dumbbell Push-Ups
100m Plate Pinch Carry
30 Kettlebell Bottoms Up Curl to Strict Press

100 Kettlebell/Dumbbell Shrugs

10 Fingertip Push-ups

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