[COMPETE/TRAIN]
For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run
Barbell: 155/225 M110/165
- Score = Time taken to complete the workout
[SWEAT]
For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run
Barbell: 105/155 M80/115
AFTER PARTY– 3 Sets for Max Reps:
Strict Handstand Push-Ups
Rest 1:00 between sets.
3 Sets for Max Reps:
Strict Ring Dips
Rest 1:00 between sets.
AT HOME
FOR TIME:
21 Double Dumbbell Deadlifts
200 Meter Run
21 Burpees Over the Dumbbells
200 Meter Run
15 Double Dumbbell Deadlifts
200 Meter Run
15 Burpees Over the Dumbbells
200 Meter Run
9 Double Dumbbell Deadlifts
200 Meter Run
9 Burpees Over the Dumbbells
200 Meter Run
[Dumbbell: 50/70 M40/50]
EQUIPMENT-FREE
FOR TIME:
21Sit-ups
200 Meter Run
21 Burpees
200 Meter Run
15 Sit-ups
200 Meter Run
15 Burpees
200 Meter Run
9 Sit-ups
200 Meter Run
9 Burpees
200 Meter Run
