Weightlifting
Deadlift (6)
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Metcon
Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (50/35 lbs)
15 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (50/35 lbs)
15 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)