Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Deadlift 8×3
Deadlift 8×3@80%
– Complete a set every 90 seconds
* Use same weight for all 8 sets
Drogon
For Time:
100 Double Unders
30 GHD’s (OR 30 Stick Sit Ups)
80 Double Unders
25 GHD’s (OR 25 Stick Sit Ups)
60 Double Unders
20 GHD’s (OR 20 Stick Sit Ups)
40 Double Unders
15 GHD’s (OR 15 Stick Sit Ups)
20 Double Unders
10 GHD’s (OR 10 Stick Sit Ups)
Accessory
3 rounds
20 GHD Hip Extensions
7 Dumbbell Curtsy Lunge (each side)
7 Goblet Squat