Home Gym
1700
Warm Up
Hip Hammy flow
Down Dog
Cat Cow
RDL
Build deadlift to starting weight
Weightlifting
Deadlift
*Set 1 – 8 reps @ 50% - 165#
*Set 2 – 6 reps @ 60% - 195#
*Set 3 – 4 reps @ 70% - 225#
*Set 4 – 2 reps @ 75% - 245#
*Set 5 – 2 reps @ 85% - 275#
*Set 6 – 1 rep @ 90% - 295#
Rest as needed
Metcon
Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold (32/24 kg)
I scaled this to 80 rope skips with beaded rope; 16kg KBS and unweighted reverse lunges. It was still tough and I finished in 11:48.
Round 1 - 3:35
Round 2 - 4:05 (7:40)
Round 3 - 4:08 (11:48)
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