Primer: 7 Minutes For Quality
60s Row
6 Spiderman and Reach
8 Deadlifts
10 Shoulder Taps
Mobility:
Floor Sweeps
Inch Worms
Quitting Time:
AMRAP 5
35 Cal Row Buy In
12 Deadlifts @185/125
12 Bar Facing Burpees
Rest 3
AMRAP 5
35 Cal Row Buy In
8 Deadlifts @ 205/145
8 Bar Facing Burpees
Rest 3
AMRAP 5
35 Cal Row Buy In
4 Deadlifts @ 245/165
4 Bar Facing Burpees
Stimulus: Grind
We want a weight you can cycle unbroken for 21 + reps unbroken when fresh.
Strategy: Steady on the row
Aggressive on the transition
When needed quick breaks on the DL
AMRAP 5 x 3
Dumbbell Version
100 Double Unders (Buy In)
21 Double DB Deadlifts
12 DB Facing Burpees
Bulletproof Shoulders
100 Double Unders (Buy In)
12 DB Box Step Overs
12 DB High Pulls
24 Tuck Ups
Bodyweight
100 Line Hops or 400M RUn
24 Good Mornings
12 Burpees