Friday 04.07.23

Strength: Deadstop Deadlift
Every 3:00 minutes, 5 Sets
5 Reps @ 75%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 82%+
3 Reps @ 82-85%

“Nottingham Forest”
2:15 minutes On : 45 seconds Rest
12/9 Cal Echo Bike
12 Chest to Bar Pull Ups
9 Deadlifts 275/185lb (125/84kg)
Max Burpee Pull-Ups
Repeat this until you accumulate 30 Burpee Pull-Ups

QuickFit
Every 6:00 minutes, 4 sets, complete the following:
500m/425m SkiErg
12 Alternating Dumbbell Snatch (Heavy)
500m/425m BikeErg