6:30 Takes the Day on “BEARLY POSSIBLE”.
WARM-UP:
W/Barbell 21-15-9 Reps of
Deadlift, Front Squat, S2OH, Good Morning
Mix in a couple set of 15 Reverse Hyper.
Dynamic Stretch
STRENGTH:
Deficit Deadlift
(10/40)2 (6/60)2 (4/75)4
Percentage based off of your 1RM Deadlift
WOD: HOT TUNA
9 min. AMRAP
20 Cal Row
20 Wallball 20/14
20 Burpee over Rower
Once these 60 reps are completed Athletes can “Freestyle” to the end of the 9 minutes.
ICING:
Your 1% in 2 min.
KOT-Reverse Nordic 20 Reps
Deadhang 90 sec.