Garage Gym
1300
Warm Up
Hip Hammy
Wrist Mobility
Down Dog
Comptrain Barbell Warm-up
Deadlifts at 135 & 185 lb
Speed Deadlift
Every 90 seconds for 9 minutes (6 sets)
3 reps at 70% of 1RM (reset after each rep)
I opted for 205# and felt pretty good with all of these.
Metcon
Every 7 minutes for 21 minutes (3 sets) for times:
50/30 cal row
30 walking lunges with farmer's hold (24/16 kg)
I scaled this to 40 cal rows and 20 unweighted alternating reverse lunges. In retrospect, I scaled a little too much as my times were
4:32
4:24
4:12
Programming was from Crossfit Golden. It was 30 degrees outside and about 50 in the garage which was not horrible.
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