Thursday
0:00 - 27:00
A)
Dead lifts 3 x 3 @ 75% + 5kg
With
Bench press 5 x max reps @ 70%
35:00 - 60:00
B1)
5 min:
3 rds
12 x dead lifts (225,155)
12 x bar facing burpees
Max cal bike
5 min rest
B2)
5 min:
3 rds
9 x dead lifts (275,185)
9 x bar facing burpees
Max cal bike
5 min rest
B3)
5 min:
3 rds
6 x dead lifts (315,205)
6 x bar facing burpees
Max cal bike
Accessories
5 x 10 reverse grip strict pull ups
5 x 10 one arm row
3 rds
45 second hollow hold
60 second plank
90 second rest