Calories on the Rower
Deadlift, with an empty barbell
6 sets x 3 reps
Note: build over the first four sets. The fourth set should be tough but submaximal, leaving one good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.
Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.
Every 3 Minutes X 6 rounds, alternating:
21 Calorie Row
12 GHD Sit-Ups
Row: you should row under 90 seconds each round, scale to 18 or 16 calories to stay 90 seconds or under.
GHD Sit-Ups: if there are no ghds you may sub for toes-to-bar.
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