Friday, Feb. 26, 2021

02262021

A. Group warmup

B. Deadlift

Every 2:00 for 5 sets

Deficit deadlifts off a plate x 5-7 reps (stay lighter than normal)

C. EMOM 20:00

Min 1: 100-meter run

Min 2: 40 double-unders (80 singles)

Min 3: 20 Russian KBs (53/35)

Min 4: 5/3 ring muscle-ups (5/3 strict pull-ups + 5/3 dips)

Min 5: wild card (choose a movement for 0:30-0:45)