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