(Practice / Phosphogenic)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 leg swings/leg, 10 tubing back flies, 10 BB good mornings, 10 BB deadlifts, 5 135/95 deadlifts
SOD
Deadlift EMO the 3 min
Set 1 – 3 reps (0-3 min)
Set 2 – 2 reps (3-6 min)
Set 3 – 1 rep (6-9 min)
Set 4 – 3 reps (9-12 min) (same weight at Set 2 and increase from here)
Set 5 – 2 reps (12-15 min)
Set 6 – 1 rep (15-18 min)
Increase weights during sets 1-3
WOD
Tabata x 8 rounds (Work 20: Rest 10)
Double Unders (Mod=high singles or double leg taps)
