Tuesday

Deadlift 

On the 3:00 x 3 Sets: 

5 Deadlifts 

‍

* Same Weight Across

* Aim For ~75-80%

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"Helen" 

3 Rounds For Time: 

800m Bike Erg 

21 Kettlebell Swings (53/35)  

12 Pull-ups 

‍

Time Cap: 18 Minutes

—-

Optional Accessory

[PART A]

3x12 Romanian Deadlifts

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[PART B]

3x6 Single Leg Box Hamstring Curls (Each Side) 

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Rest 1 Minutes Between Sets

Monday

Strict Press 

On the 3:00 x 3 Sets: 

5 Strict Press 

‍

* Same Weight Across

* Aim For 75-80%

‍

"Landlocked" 

For Time: 

500/450 Meter Row 

30 Burpees Over Rower 

1,000/900 Meter Row 

30 Burpees Over Rower 

500/450 Meter Row 

‍

Time Cap: 18 Minutes

‍

Sunday

Part 1

1 round:

30 Calorie Machine

30 Pushups

30 Air Squats (heels elevated)

90 Double Unders

r1:00

2 rounds:

20 Calorie Machine

20 Pushups

20 Air Squats (heels elevated)

60 Double Unders

r1:00

3 rounds:

10 Calorie Machine

10 Pushups

10 Air Squats (heels elevated)

30 Double Unders

Part 2

Tabata Mixed Plank Holds