Thursday

Warm-up
Warm-up
2 ROUNDS
1:00 Cal Bike (EZ-MOD)
5 Inchworms
5/5 Staggered Stance Good Mornings
10 Deadbugs

Into…

1 ROUND
:30 Cal Bike (FAST)
10 Up-Downs
10 Barbell RDL

Strength
Deadlift (1×5 / 1×5 / 1×5*)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1&2 – 35/28 Cal Bike
MIN 3 – 7 Sumo Deadlifts (275/185)|(185/135) + Max Up-Downs to a Target
MIN 4 – Rest

(Score is Total Reps of Up-Downs)

KG BB: (125/85)|(85/60)