50

 

​

P R E P A R A T I O N 

​

PART I

2 MIN MACHINE OR JACKS

1 MIN PULL-OVERS

2 MIN MACHINE

1 MIN GOOD MORNINGS

2 MIN MACHINE

1 MIN AIR SQUATS

​

PART II

PERFORM ALL MOVEMENTS IN THE EFFORT FOR 10 REPS EACH FOR 3 SETS

______________________________________________________

​

E F F O R T 

​

BUILD FOR DEADLIFT  12-9-6-3-1

8 MINUTES TO DO SO

_____________________________________________________

​

50 CALORIES FOR TIME

50 DEADLIFTS AT 80% OF YOUR 1RM

50 CALORIES FOR TIME

______________________________________________________

 

V-TOUCHES + ROCK-BACKS

35-25-15 

​