Monday, Sept 16th, 2024
Strength
Deadlift
Every 2:30 x 4 Sets
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%
“Flash Kick”
For Time:
400m Run
5 Deadlifts
400m Run
10 Deadlifts
400m Run
15 Deadlifts
400m Run
20 Deadlifts
Barbell: 225/155lbs (102/70.5kg)
Optional Accessories
For Quality:
16:00 EMOM
Minute 1 – 14 Alternating Rotational Slam Ball
Minute 2 – 4/4 90 Degree Box Jump
Minute 3 – :30/:30 Side Plank
Minute 4- Rest
