A. Warm Up
Group warm-up for 10-12 minutes with line drills or dynamic range of motion exercises.
B1. Dead Lift (4 x 2-3)
Heavy, rest 30-45s before B2
B2. Bench Press (4 x 2-3)
Heavy...but if your new or inexperienced, work in bigger sets at a lighter weight to build volume and exposure. (8-12 reps), rest 60-90 before B1
C. Metcon (3 Rounds For Reps)
4 Minute AMRAP:
15 heavy russian kettle bell swings
5 Toes to Bar/Hanging leg raises
D. Metcon (Weight)
3 Rounds as a finisher:
10 Barbell Curls
12 Plate slide plank reps (see video)
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