Wednesday, April 14 2021

10min Bodyweight Deadlift + Toes to Bar Challenge

Minute 1 = 1/1 - Minute 2 = 2/2 - Minute 3 = 3/3

For Time: (20min cap)
10 SumoDeadlifts

400m Run/Row or 1k Assault Bike

10 Deadlifts

Rest 1min
20 Barbell Push-ups

200m Run/Row or .5k Assault Bike

20 Push-ups

Rest 1min
20 Kettlebell Sumo Deadlift High Pull

400m Row/Run or 1k Assault Bike

20 Kettlebell Swings

Rest 1min
20 Toes to Bar

200m Row/Run or .5k Assault Bike

20 WB Sit-ups

Rest 1min
10 SumoDeadlifts

400m Run/Row or 1k Assault Bike

10 Deadlifts

**Athletes can start at top or bottom**
Loads:
Barbell = 225/155lbs RX+275/185 MRX185/125 lbs

Kettlebell = 24/16kgs RX+ 32/24 MRX 20/12kgs
Wallball = 20/14lbs MRX 20/10lbs

Core Development

15 Kang Squats
15 Hip Extensions to 30 sec Hold to 15 Hip Extensions