For Time: 45 min cap
5 Deadlift @ 315/195
Bike 40/25 Cal. (Shoot for 60/50+ rpm)
Run 1 Mile
***staggered starts.. fastest row times start first :)
L3: replace the pull-ups with 5 Muscle Ups (bar or ring)
Preferred Pullup Scale: Hard Ring Row
Preferred Deadlift Scale: 70% of 1RM or (unbroken but heavy-ish set of 5)
Homework - Before Class
OH Squat - doubles up to 80%, no change in weight week over week
Homework - after class
Set 2 benches apart so that when you lay on top of them your shoulders are on one and your feet reach the other. Use a plate for the weight, easier if a partner puts it on your back for you.
"Stiff as a board, Light as a feather"
EMOM 6 Minutes, alternating, perform weighted plank holds for the entire minute
Odd: Face Down Hold, weight on butt
Even: Face up hold, weight over the hips
** ensure that the hips are open and the line from shoulder to feet is straight, fight for it.