A:Deadlifts -1x10 at 50%, 1x6 at 60% and 1x5 at 70%, 4x5 at 75%,
B: Bicep curls - 4 x20 with empty barbell
C: For time:
40-30-20-10 GHD sit-ups
4-3-2-1 rope climbs
20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)
A:Deadlifts -1x10 at 50%, 1x6 at 60% and 1x5 at 70%, 4x5 at 75%,
B: Bicep curls - 4 x20 with empty barbell
C: For time:
40-30-20-10 GHD sit-ups
4-3-2-1 rope climbs
20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)
Both partner runs 500m together
When both are done begin:
12 rounds (switching as needed) of:
8 deadlifts at 225/155lbs
8 Strict HSPUs
12 C2Bs
FInish with a 500m run together!