EMOM x 8 MINUTES
MIN 1 – 6 Deadlift*
MIN 2 – :20 Bike Sprint
*Start Moderate and build beyond workout weight.
Coaching Note: please go over the deadlift set up today and pick up from the floor
– Bar over shoes laces, touching shins
– Hands on outside close to legs
– Push hips back then bend knees to reach the bar
– Tight Upper Back (Break the bar)
– Braced Core
– Drive Feet through the floor and use legs to lift
– Once bar passes knees bring hips forward
– Tight core when you reach the top
– Return to floor drive hips back till bar passes knee then bend the knee
– Bar should maintain contact with the body throught the lift
EMOM x 18 MINUTES
MIN 1 – 6 Up-Downs Over the Bar + 4 Deadlifts (285lbs max)
MIN 2 – 15-12 Cal Bike
MIN 3 – Rest