Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Deadlift
Performance: start at approx 50% – perform 8 reps, rest approx 90 seconds between rounds. Perform 4 total sets and increase weight each set to work to a heavy set of 8 – should be heavier than the 10 set from 2 weeks ago.
Fitness: 4 sets of 8 reps at the same weight at RPE of 7, 20 Abmat sit-ups between sets
Part 2 – Conditioning:
Performance: “Joe Tested and Approved”
For time (25 minute time cap) –
- 5 Manmakers* (40/25lb)
- 50 DUs
- 1 Rope climb
- 10 Burpees
- 5 Manmakers
- 50 DUs
- 2 Rope climbs
- 20 Burpees
- 5 Manmakers
- 50 DUs
- 3 Rope Climbs
- 30 Burpees
*Manmaker is with DBs – row L, Row R, Push-up
Fitness: “No Joe”
AMRAP 20 minutes of –
- 5 Manmakers
- 75 Single Unders
- 2 Rope climb progressions or 10 Ring Rows
- 20 Burpees
