MONDAY 21 November 2022

Warm-up
AMRAP 7 minutes
10 Bend + Bow
10 KB Russian swing
10 PVC GM
10 KB Swing

Then

2x
10 Thor Ext
20s Pidgeon (L)
20s Pidgeon (R)

1x (Empty Bar)
15 Bent over row
15 Deadlift

S&T
2+2 Slow decent Deadlift (2s) + deadlift
1+2 Slow decent Deadlift (2s) + deadlift
1+1 Slow decent Deadlift (2s) + deadlift
1+1 Deadlift + deadlift
*Complexes (start at a moderate weight and work to a heavy set)

Workout
“Float Like a Butterfly, Sting Like a Bee”
Every 4:00 for 16:00
40 Double Unders
10 TnG Deadlifts
20 KB Swing (24/16)

Deadlifts start at 40% of your S&T final weight (increase 10% each set)