Compete

PART 1: DEADLIFT [ALL TRACKS]
Build to Heavy Set of 10
Deadlifts

*Score = Heaviest Load

PART 2:
3 Rounds For Time:
10 Deadlifts 155/225 M110/165
20 Chest to Bar Pull-ups
50 Double Unders
*Score = Time it takes to complete the workout

Train

PART 2:
3 Rounds For Time:
10 Deadlifts 155/225 M110/165
12 Strict Pull-ups
50 Double Unders
*Score = Time it takes to complete the workout

Sweat

PART 2: “HEARTLESS”
3 Rounds For Time:
10 Deadlifts 105/155 M80/115
20 Pull-ups
50 Double Unders
*Score = Time it takes to complete the workout

AFTER PARTY- WEEK 6 of 6 week abs!

8 RNDS- 20s on/10s off
Alternating V- Ups
8 RNDS- 20s on/10s off
Opposite Knee To Elbow Plank
8 RNDS- 20s on/10s off
Russian Twist with plate
PART B:
4 RDNS
:40s Hollow Hold with 5lbs plate in hands
:50s Plank on elbows- extend R arm/ L leg

AT HOME:
3 Rounds For Time:
15 Double Dumbbell Deadlifts
20 Double Dumbbell Bent Over Rows
50 Double Unders