Warm Up
7 min amrap:
7 RDL’s (empty bar +slight bend in knees)
7 Bent Over Rows (empty bar)
7 Shoulder to overhead (empty bar)
7 situps
– into workout prep –
Warm Up to working deadlift weight
7 min amrap:
7 RDL’s (empty bar +slight bend in knees)
7 Bent Over Rows (empty bar)
7 Shoulder to overhead (empty bar)
7 situps
– into workout prep –
Warm Up to working deadlift weight
Deadlift 5×1
* Begin at 60-70% of 1RM, building weight with each set (End with a heavy Single. Do not attempt a 1 rep max). Ideally this should be heavier then heavy 3 but go by feel.
-New set every 2 minutes-
“Bermuda Triangle”
3 rounds
2 minute Max Calorie Row/Bike
-1 minute rest-
2 minute Max Calorie Bike/Row
-1 minute rest-
2 minute Max Calorie Row/Bike
-1 minute rest-
*Score total calories for each round*
**Alternate machines each round**
Accessory
3 sets
15 Upright Row R/L
15 Half kneeling single arm press R/L
5 Windmill R/L
