WARM UP
1 ROUND
1:00 Row (Focus on Long Pull)
10 Good Mornings
10 Air Squats
10 Down Dog to Up Dog
10 Alt Arm Raises in Child’s Pose
Into…
2 ROUNDS
8/10 Cal Row (Faster Pace)
10 MB RDL→ 10 MB Deadlifts
10 MB Squats→ 10 MB Thrusters
10 MB Press
10 Push Up→ 10 Pike Push Up
STRENGTH
5×1
Deadlift* (20X1)
*Keep weight Heavy+ across all sets.
(Score is Weight)
Week 5 of 7
Strength | Tempo Cycle
OPEN 17.4
Complete as many rounds and reps as possible in 13 minutes of:
- 55 deadlifts
- 55 wall-ball shots
- 55-calorie row
- 55 handstand push-ups
Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups