Strength – Deadlift (5×4)
4 Deadlifts x 5 sets @80% of 1RM
* Complete a set every 1 minute 45 seconds *
Workout – Metcon (Time)
BUFFALO BREW
3 rounds
21 Toes to Bar
15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike
9 Clean and Jerks (135/95)
TARGET SCORE
Target time: 8-10 minutes
Time cap: 14 minutes
Scaling Option
3 rounds
15 Hanging Knee Raises or 21 Abmat Sit Ups
12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike
10 Single Arm Dumbbell Clean and Jerks (light)