A CHILLY RUN FOR TORI AND LINDSEY.
WARM-UP:
5 min. AMRAP w/ barbell
10 Deadlift, 10 Front Squat, 10 Good Mornings
Dynamic Stretch
STRENGTH:
Romanian Deadlift
10/30 5/40 5/50 5/55 5/60
Percentage is based off of your 1RM Deadlift
WOD: BIKES BARS BAGS
For Total Reps/Calories
3 Rounds
3 min Max Effort Bike for Calorie
2 min. Rest
3 min AMRAP
15 Deadlift 135/95
100 ft Sandbag Carry 120/100
2 min. Rest
Athletes can start on either the Bike or the Deadlift.
Sandbag carry is in the gym, 4 lengths of the 25 Ft.course. (Equals 4 Reps)
ICING:
Your 1% in 2 min.
KOT – Reverse Nordic 20 Reps
Deadhang for 90 seconds