WARM-UP
EMOM X 8 MINUTES
MIN 1 - :50 CARDIO CHOICE
MIN 2 - :20 SINGLE UNDERS
MIN 3 - 8/8 SINGLE LEG RDL’S
*START PERFORMING DL ON THE SECOND ROUND AND BOTH RDL’S AND DEADLIFTS SHOULD BE PERFORMED WITH AN EMPTY BAR.
** ATHLETES START DU’S AT SECOND ROUND.
EXTENDED WARM-UP
3 SETS
8 DEADLIFTS
:30 DOUBLE UNDERS PRACTICE
8 V-UPS
*START LIGHT-MODERATE AND BUILD UP TO AND SLIGHTLY PASS WORKOUT WEIGHT.
WORKOUT
FOR TIME
IN TEAMS OF 2
2,000 METER ROW
400 DOUBLE UNDERS
120 SIT-UPS
100 DEADLIFTS (185/135)
*PARTITION THE REPS AS NEEDED. YOU CAN START AT ANY MOVEMENT AND MIX MOVEMENT ORDERS. P1 WORKS WHILE P2 RESTS.
