Warm Up
2:00 min easy bike
8 min AMRAP
10 Empty Bar RDL
5 Step back lunges (each side)
3 inch worms
10 single arm DB Strict Press (each side)
– into workout prep –
Warm Up to working Deadlift weight
*Use 2-3 sets to warm up to 80%
2:00 min easy bike
8 min AMRAP
10 Empty Bar RDL
5 Step back lunges (each side)
3 inch worms
10 single arm DB Strict Press (each side)
– into workout prep –
Warm Up to working Deadlift weight
*Use 2-3 sets to warm up to 80%
Deadlift 2-2-2-2-2-2-3-3
Deadlift 6×2,2×3@80%
– Complete a set every 90 seconds, on the 7th – 8th set complete 3 reps –
* Use same weight for all 8 sets
O’Doyle rules!
5 Rounds
100ft Lunge Walk
25 Push Ups
20 Sit Ups
– 16 minute time cap –
Accessory
3 Rounds:
1:00 Side Plank (each side)
10 Lateral Box Step Up (each side)
25 Hip Extensions on GHD
