Wednesday, Sep 23, 2020

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