Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Bootstrappers
10 Alt. Groiners
5/5 Single Leg PVC RDL
5 Up-Downs
Strength – ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of 5 Deadlifts (Heavy 5 Deadlifts)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Set of 5 Deadlifts
(Score is Weight)
Workout – Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
1-2-3-4-5…etc
Deadlift (Athlete Choice, Heavy)
1-4-6-8-10…etc
Up-Down
4-8-12-16-20…etc
Tuck-Ups
*50m Run after each full round
(Score is Rounds + Reps)
Partner Workout Option – Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
5 Deadlift (Athlete’s Choice, Heavy)
10 Up-Downs
15 Tuck-Ups
*50m Run after each full round
**P1 completes the DL and Up-Down while P2 rests. As soon as P1 gets to the Tuck-Ups, P2 can enter the AMRAP. P1 waits for P2 to finish the Tuck-Ups and then both Partners run the 50m together each round.
(Score is Rounds + Reps)
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