Saturday June 11th 2016
Skill: Spend 10 minutes working up to a Double banded Deadlift. *Use a band by laying it over the bar, and standing on the band with both feet. This will make the Deadlift harder at the top, vs pulling a heavier bar from the ground to get the same stimulus at the top.
Workout: 4 Rounds for time of:
- 5 Deadlift (135/155/225),
- 10 Hands off deck Push ups (Use a Band for assistance if needed)
- 5 Deadlifts (Same)
- 30 Double Unders
*Scaling guide: 6-9 minutes. If completed with 4 rounds in under 6 minutes, do a 5th round.
Cool Down: 400m walk followed up with cool down stretching.
EMOM for 10 minutes
- 6 KB High Pulls
- 4 Burpee Bar Touch (or scale up to a burpee pull up or burpee bar muscle up. Adjust the repscheme accordingly)
- 15 double unders
Rest 1 minute then 3 rounds of E3MOM.
- Row (400/450/500) Rest until the 3 Minutes is over. *Try and hit the same time for each distance.