A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Gradually work up to a single rep deadlift which will be the weight you will be using for the metcon. As you get into heavy singles, rest 90s to 2 minutes between repetitions. Use the rest to warm up your T2B.
– Metcon: Today’s metcon should be performed around 80% effort. Choose a DL weight which is heavy, but that you can maintain with good form under fatigue. Pace the burpees and break up the T2B early as needed to maintain a consistent pace throughout this workout.
B) WARM UP (3:00 – 15:00)
200 meter jog
Then,
3 Rounds
20 Scorpions (total)
10 Air Squats
5 Squat Thrusts
Then,
Barbell Warm Up
10 Romanian Deadlift
*Add lightweight to bar
10 Deadlift
*Rest 30s and transition to floor
10 Barbell Glute Bridge
C) STRENGTH (15:00 – 35:00)
Deadlift: 2-2-1-1-1-1. Rest 90s-2:00.
– The goal is to build to desired weight for Metcon
– Warm-up T2B between sets.
D) METCON (35:00 – 55:00)
”Marston”
AMRAP 20:
1 Deadlift (405, 225)*
10 Bar Facing Burpees
15 T2B
*April Fool’s! Today’s deadlift weight choice should be LESS THAN 80% of their current 1RM Deadlift.
L3: (315, 205)
L2: (225, 135) (Knee Lifts)
L1: (185, 125) (Regular Burpees) (Abmat Sit-ups)
E) EXTRA CREDIT (55:00 – 60:00)
Banded Leg Curl x 100-150 reps each leg.
Recommended Stretching: