15.12.18

Prep
5min row @60%
Foam roll - upper back, lats, chest, triceps, glutes

Part A
3 sets - rest as needed between sets
3 BB deadlift @78% of 3 rep max
2 sets - rest as needed between sets
2 BB deadlift @83% of 3 rep max
2 sets - rest as needed between sets
1 BB deadlift @88% of 3 rep max

Part B
4 sets - 60s rest between sets
8 deadball squats - 2RIR
30m deadball FR carry

Part C
18min AMRAP
18 single arm DB clean and jerk
500m row
18 toes to bar
500m row


WORKOUT CALENDAR

Back track to your favourite workouts

Nathan Horner