Announcement
Happy Birthday Aaron Alizadeh and Sam Heys!!!
Workout
Metcon (3 Rounds for reps)
[AMRAP 8]:
Bike Calories
Rest 2 Minutes
[AMRAP 8]:
1 Rope Climb (15′)
10 Double Unders
1 Rope Climb (15′)
20 Double Unders
1 Rope Climb (15′)
30 Double Unders
…
Add 10 Double Unders Every Round
Rest 2 Minutes
[8 Minute Window]:
Establish 5RM Deadlift
Score 1 = Total Bike Calories
Score 2 = Total Reps
Score 3 = Heaviest Load
Cooldown – Warm-up (No Measure)
MOBILITY
1:00 Forearm Stretch
1:00 Pike Stretch
Accessory – Warm-up (No Measure)
4 Sets for Quality
12 Single Dumbbell Single Leg Deadlifts
1:00 Hollow Hold
0:30 Superman Raises