Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
15 Barbell Good Morning
30 Seconds Scapular Pull-Ups
1 Minute Air Bike
Round 2
15 Stiff Leg Deadlift
8 Pull-Ups or 12 Ring Rows
1 Minute Air Bike
Strength
Deadlifts
Deadlift With a 3 Second Eccentric
1 Warm-up Set X 10 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Sets X 5 Reps / Rest 30-90 Seconds
3 Sets X 5 Reps @ Working Weight (@ a Difficulty of 5-7/10) / Rest 60-120 Seconds
WOD
4 Rounds
COMPETITIVE
10 Deadlifts 225/155
20 Dual Db Thrusters (35/25)
Rest 30 Seconds
PERFORMANCE
20 Deadlifts 155/110
20 Dual Db Thrusters (25/15)
Rest 30 Seconds
LIFESTYLE
10 Deadlifts
15 Dual Db Thrusters
Rest 30 Seconds