Primer:
200M Run
10 Good Mornings
10 Deadlifts
30s Bike
Mobility:
Couch Stretch
Strength: 5x
3 Deadlifts + 7 Cal Bike On the Every 90 seconds.
WOD: All In – Teams of 2 | 20 Rounds For Time
Partner A – Runs 200M
Partner B – 7 Deadlifts @ 275/185 then max Cal Bike
Then switch.
Two Scores:
Time to complete 20 Rounds
Max Score Cal Bike
*Every run not completed minus 10 cals from your bike.
Time Cap 22 Minutes.
Dumbbell Version:
10 Rounds For Time:
200M Run
10 DB DL’s @ 50/35
7 Cal Bike
Bulletproof Shoulders:
10 Rounds For Time
200M Run
10 Deadlifts @ 185/125
7 Cal Bike
No Equipment:
10 Rounds For TIme
200M Run
30 Good Mornings
15 Burpees