[COMPETE]
On a 20:00 clock
For Time:
60/45 Calorie Row or 800 M Run
45 Chest to Bar Pull-ups
30 Deadlifts 155/225 M110/165
15 Bar-Facing Burpees
In Time Remaining Until 20:00:
Work to Establish a Heavy Single Deadlift
[TRAIN]
On a 20:00 clock
For Time:
60/45 Calorie Row or 800 M Run
30 Strict Pull-Ups
30 Deadlifts 155/225 M110/165
15 Bar-Facing Burpees
In Time Remaining Until 20:00:
Work to Establish a Heavy Single Deadlift
[SWEAT]
On a 20:00 clock
For Time:
60/45 Calorie Row or 800 M Run
45 Kipping Pull-ups
30 Deadlifts 105/155 M80/115
15 Bar-Facing Burpees
In Time Remaining Until 20:00:
Work to Establish a Heavy Single Deadlift
AFTER PARTY- 10 Sets:
200 Meters at Fast Pace Run
200 Meters Recovery Jog
AT HOME
For Time:
800m Run
45 Double Dumbbell Bent Over Rows
30 Double Dumbbell Deadlifts 35/53
15 Dumbbell-Facing Burpees
Then: Tabata: Glute Bridge Hold
EQUIPMENT-FREE
For Time:
800m Run
45 V-Ups
60 Glute Bridges
15 Burpees
Then: Tabata: Glute Bridge Hold
