Skill/Strength:
Every 2 min for 5 Rounds
5 Deficit Deadlift
-Start around 75%
-Add load each round
Metcon:
30-25-20
Kettlebell Swings 53/35lbs
Push Ups
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Pauly VanderKelen
Bench Press: 10@135, 8@165, 6@185, 5@205, 5@215, 5,5,5,5,4-1@230# / 12 rep close-grip burnout @ 145#
5x12 Strict GHD Sit-ups with 40# of plates on my chest alternating with 5x12 Cable Fly @ 35,40,45,50,55# / 5x10 Strict Bar Dip (First 2 sets UB) / 5x12 BOBBR into hips @ 165# / 5x12 Shrugs @ 165#.
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