Tuesday, 10 January

WARM UP

DEADLIFT

Build to a 3 Rep Max

“MARSTON”

AMRAP 20

  • 1 Deadlift RX 405/285 Scaled 80% of your 1RM Deadlift
  • 10 Toes to Bar
  • 15 Bar-Facing Burpees

Additional Work

Cardio Conditioning (Before)

5 Rounds for Time, Time Cap 15 mins

  • 200m Run
  • 50 Unbroken Double Unders

Row Intervals

For Time

  • 3-6-9-12-15-18-21-24-27-30
    • Row Calories
    • Kettlebell Swings 70/53

Posterior Chain Accessory

4 Sets for Quality

  • 30 Second GHD Hip Extension Hold
  • 20 Alternating Plank Dumbbell Row
  • 10 Barbell Hip Thrusts
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