Intermediate
Find your deadlift one-rep max!
OR, complete the following if you have already found your deadlift 1-RM
3 Rounds –
12 Goblet squats
12 Supinated barbell rows
12 Reverse crunches
Complete the following for time –
90 Jumping jacks
80 High knees / side
70 Crunches
60 Single leg hip bridges (30 / side)
50 Squat thrusts
40 Dumbbell chops (20 / side)
30 Inverted rows
20 Lateral box overs / side
10 Pike jumps
Rest, then… Complete Annie if you have time
Beginner
Find your deadlift five-rep max!
OR, complete the following if you have already found your deadlift 5-RM
3 Rounds –
12 Goblet squats
12 Supinated barbell rows
12 Reverse crunches
Complete the following for time –
50 Jumping jacks
50 Hip bridges
45 High knees / side
40 Crunches
35 Squat thrusts
30 Dumbbell chops (15 / side)
25 Inverted rows
20 Lateral box overs (10 / side)
10 Pike jumps
Rest, then… Complete half Annie if you have time
