Warm up: 100 jumpropes, 2 x 15 double unders, 8 ball slams, 8 ring rows, 8 back ext
Skill Focus: Deadlift
Warm up and build to a . . .
Deadlift 1 RM (no more than 3 attemtps)
Level 3
6 supine ring pull ups
6 ball slams ahayw (as heavy as you want)
18 du’s
Level 1 & 2
6 ring rows as low as possible with hands/rings to chest
6 ball slams
18 du’s
AMRAP in 10 min
Post DL 1 rm and # rds for score
Happy Happy 30th Birthday to Devin!
Skill Focus: Deadlift
Warm up and build to a . . .
Deadlift 1 RM (no more than 3 attemtps)
Level 3
6 supine ring pull ups
6 ball slams ahayw (as heavy as you want)
18 du’s
Level 1 & 2
6 ring rows as low as possible with hands/rings to chest
6 ball slams
18 du’s
AMRAP in 10 min
Post DL 1 rm and # rds for score
Happy Happy 30th Birthday to Devin!