With a buddy…
Part 1
EMOM x 5min
3 Deadlifts, pick load
directly into…
Part 2
AMRAP in 5 mins of:
Bike Calories
directly into….
Part 3
EMOM x 5 min
3 Push Press, pick load
directly into…
Part 4
AMRAP in 5 mins of:
Bike Calories
Start with the barbell loaded at 65-70% and work to increase weight each round. Partner 1 starts on the barbell and partner 2 on the bike. The goal is total calories and weight lifted across the 20 mins.
Post Work
3 rounds for quality of:
10 Hip Extensions
Hip Extension Hold, 20 secs
10 Parallel GHD Sit-ups
Parallel GHD Sit-up Hold, 20 secs