October 11, 2022

Posted By: Christi

5 rounds for time of:
10 Strict Pull-ups
15 Kb Deadlifts, 70/53 lbs
150′ KB Farmer Carry, 70/53 lbs

Goal: Sub 18 min

We have another for-time workout on deck for today! The intensity will naturally be lower due to the combination of movements. This workout starts with strict pull-ups. Challenge yourself with a strict pull. You can break this up into multiple sets and we would recommend anything from 1-5 sets. Modify this to any other variation that will help build strength in the pull such as a ring row, seated pull-up, or band assist strict pull-up. The KB deadlift is intended to be done with a heavier load. This should be done within 1-2 sets and a bit of a challenge towards the end of the 15 reps. Farmer’s carry will be done with the same loading completing the 150′ in no more than 2 sets.

Post Work
3 rounds for quality of:
14 Alternating Bird Dogs
Banded Lateral Walk, L 25 ft/R 25 ft
25 Banded Glute Bridges