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220109 Sunday


Weightlifting Strength

Deadlifts

4 sets 6 reps same weight

Superset with:

Option A: 40% of bar muscle up max reps

Option B: 1 Min hollow hold unbroken


Metcon

Complete 100/70 cals

bike/row

or Complete 1.4k run


15 sec work

15 sec rest

until cals or distance are complete


Weightlifting Strength

Deadlifts

4 sets 6 reps same weight

Superset with:

Option A: 40% of bar muscle up max reps

Option B: 1 Min hollow hold unbroken


Metcon

Complete 100/70 cals

bike/row

or Complete 1.4k run


15 sec work

15 sec rest

until cals or distance are complete

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