Based on a RepWerks series off Imstagram… 4 rounds of
- 6 x Touch and Go Deadlift @ 85% of 10RM set on 31. March
- 15-20 x Dynamic Pushups from Floor to 10kg plates
Then AMRAP in 5 minutes of
- 12 x Box Jump Overs
- 3 x Wall Walks
- Max Distance Bike
Rest 2 minutes then repeat for 3 rounds total.
Results: Used 185lbs/85kg for the deadlifts. Metcon 4.5k on Bike. Had between 2.5 – 3 minutes per round on the bike. Feel free to up the number of Box Jumps (20-25?) and/or wall walks (5?) to reduce the time on the bike.