-Warm Up-
2 minute bike/row/run
:30 groiners
:30 alt knee to chest pulls
:30 Frankenstein kicks
:30 alt toe taps
Into..
2 sets
5 Romanian Deadlifts
5 slow Deadlifts (below the knee to stand)
-WOD-
FOR TIME : 18 minute cap
40 HSPU
25/20 Cal Bike
20 Deadlift (225/155)
30 HSPU
25/20 Cal Bike
15 Deadlift
20 HSPU
25/20 Cal Bike
10 Deadlift
(Score is Time)
Subs for HSPU
-
box/bench HsPu
-
DB Push press (can split even on each side of you only have 1 DB)
-
DB push press
-
Regular Push Ups
Sub for the bike
-
400m run
-
30/25 Cals row
Sub for barbell DL
-
can use DB for the deadlifts
-
Single Sumo DL
-
Backpack DL
