|a) WARM UP:
Row for 2 mins
Then 8 min amrap of:
5 rounds, not for time.
** Pull the sled the entire length of the rope while seated. Pull any way you would like.
** Rest as needed
Part a – take 10 minutes to establish a 3 rep deadlift
** important note: the deadlift must not be dropped. It must be lowered down on each rep, including the last rep. This also goes for the workout.
Part b – take 75% of part a and use that weight for the workout.
1-2-3-4-5-6-7…… increasing reps for 12 mins
** the deadlift must be lowered for every rep.
|e) ACCESSORY WORK (after class):
** take 5 seconds to lower to chest, and explode the press up