Wednesday, July 24th

A. Strength

3-6-9-12-15: Unbroken Deadlifts After each set, 30% of our Max Strict HSPU

Barbell loaded at 60% of our estimated 1RM Deadlift.

Inside this piece, we are looking to hang onto the barbell in an ascending repetition scheme. What starts on fairly easy turns into a stamina play, where we resting just enough in order to get the next set unbroken.

We are looking to complete both movements unbroken as well - deadlifts and strict HSPU.

B. Metcon

3 Rounds: 800 Meter Run 80 Double-Unders 21 Push Presses

Barbell Pounds - 115/85 Barbell Kilos - 52/38

C. Optional Midline Conditioning

21-18-15-12: Row Calories GHD Sit-Ups

Sub half GHD situps (not all the way down), toes to bar or ab mat situps. If fatigued from the metcon athletes can do just the midline portion. Most likely this will take place after the 1 hour class so please make sure you are not taking up class space. Sub bike cals for row if desired.