20
Metcon (AMRAP – Reps)
I Will Survive
15 min AMRAP
3-6-9-12-15….
Deadlifts (225/155)
50m-100m-150m-200m-250m…
Run
15 min AMRAP
3-6-9-12-15….
Deadlifts (225/155)
50m-100m-150m-200m-250m…
Run
Accessory Work
4 Sets
10 Seated Single-Arm Dumbbell Z-Press https://youtu.be/khAQ45gay3E?list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ
10 Bent-over Double Dumbbell Rows https://youtu.be/DFX3iZkrH_c?list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ
10 Seated Single-Arm Dumbbell Z-Press https://youtu.be/khAQ45gay3E?list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ
10 Bent-over Double Dumbbell Rows https://youtu.be/DFX3iZkrH_c?list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ
SCORE = total reps. Every 50m = 1 rep
Target number of Reps: 100+ reps
Minimum number of reps before scaling: 75 reps
STIMULUS and GOALS
Stimulus on workout is purposeful effort on deadlifts and active recovery pace on the Run.