Indoors Primarily
Warm Up
15 Burps
With a Band
15-12-9
Deadlift
Push Ups
Bent Over Row
Then
15 Burps
Mobility
Hamstring Stretching
Lat Stretching
Accessory
EMOM10
Odd – Banded RDL- 10 Reps (empty bar, use more banded resistance before adding load if it isnโt enough)
Even – Bandy Pull- Aparts 10-15 Reps
WOD
8 Rounds
5 Deadlifts 275|185
10 Pull-ups
15 Burpees
Level 3- 225|155, 7 Pull-ups
Level 2- 185|125
Level 1- 135|95
ADV – 315|205, 5 Chest to Bars + 5 Bar Muscle Ups, Lateral Burpees
Outdoor WOD
8 Rounds
5 Deadlifts 275|185
10 Bent Over DB Rows 50โs|35โs
15 Burpees
Level 3- 225|155, 40โs|25โs
Level 2- 185|125, 35โs|20โs
Level 1- 135|95, 25โs|15โs
ADV – 315|205, Lateral Burpees
Extra Work
120s Bike for Cals*
120s T2b
90s Bike
90s T2b
60s Bike
60s T2b
30s Bike
30s T2B
Rest 3 mins
Repeat with Row and Sit Ups
ADV – GHD
*No transition time between exercise, hustle between stations