Week 1 of 8: Wednesday
Prep
2 Rounds
3 15′ Legless Rope Climbs
30 Calorie Ski Erg
15 Single Leg Kettlebell Deadlifts (Per leg)
Conditioning
4 Minute AMRAP
8 Deadlifts (225/155)
8 Bar Facing Over-the-Bar Burpees
-Rest 2 Minutes-
4 Minute AMRAP
6 Deadlifts (275/190)
6 Bar Facing Over-the-Bar Burpees
-Rest 2 Minutes-
4 Minute AMRAP
4 Deadlifts (325/225)
4 Bar Facing Over-the-Bar Burpees
Strength Conditioning
4 Sets of:
8 Barbell Bench Press
6 Strict Deficit Handstand Push-ups
Rest no more than 2 minutes between sets
As heavy as possible
Run
3 Sets of
800 Meter Tempo Hard Run + 400 Meter Easy Run
Complete the 3 Sets without stopping
Rest 5 Minutes and Repeat
