Warm-up: 10 Minutes
- 2 Rounds
- 15 Calorie Row
- 10 Tempo Push Ups
- 0 Single Leg KB Deadlifts (each leg)
- 10 Step Ups
Strength/Metcon: Double Double
- 5 rounds for time of:
- Row, 250 m
- 5 Bench Press, 75% 1RM
- Rest 1 min
You could also waterfall on the rower with a partner in order to get you rest or just rest 1:00. Rest 10 mins before part 2…
Part II
- 15-12-9-6-3 reps, for time of:
- Deadlift, 315/205 lbs
- Box Jump Over, 24/20 in
Scaling Options: Scale the deadlift weight so that you keep these no more than 2 sets.