WARM
Std warmup
Light deadlifts
Burpees
Light deadlifts
Burpees
MAIN
A. For time:
1000 m row
5 rounds of
{
8 deadlifts @ 50% of max (I did 155#)
12 burpee - over - bar
}
5 rounds of
{
8 deadlifts @ 50% of max (I did 155#)
12 burpee - over - bar
}
Time : 12:40
B. 10 min emom 3-5 strict pull-ups
I did 5 for 1st, 2nd and 10th set. Others were 3 reps
I did 5 for 1st, 2nd and 10th set. Others were 3 reps
I added :
C: 2 HSHold for balance
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