TUESDAY 11 April 2023

Warm-up
AMRAP 7
10 Alt lunge twist
10 Ring rows
10 Heel touches
10 Thor ext
10 Empty bar deadlift

Then work up to deadlift starting weight

S&T
Deadstop Deadlift
Every 3:00 minutes, 5 Sets
6 Reps @ 65%
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
2 Reps @ 85%

Workout
“Nottingham Forest”
2:15 minutes On : 45 seconds Rest
12 Alt Jumping lunges
9 Chest to Bar Pull Ups (Scaled: PU/Jumping PU/ Ring row)
7 Deadlifts 100/65kg
Max Burpee Pull-Ups (Scaled: Burpee to bar)
Repeat this until you accumulate 30 Burpee Pull-Ups

*Scaled: Scale down each movement with 2 reps