07/19/2021

EMOM x 10 MINUTES

MIN 1 - 12/10 Cal Bike

MIN 2 - 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)

ADJUSTING

*Reps, Loading, Volume*...

Deadlift -- Load should be heavy in the Strength. In the final set load should feel like they can perform up to 2-3 reps. Load for the workout should allow for unbroken for the whole workout

Burpee -- Athletes should be able to complete the burpees in :10-:15 Bike -- Adjust calories so athletes can complete the Bike in :45 or less

*Movement Adjustments*...

Deadlift -- Athletes can sub for KB Deadlift if they cannot keep good form with the barbell or elevate the barbell onto plates. They can sub for Weighted Glute Bridges if they cannot Deadlift today.

Burpee -- Sub for 5 Slam Ball or 5 Plate Ground to Overhead Bike -- Sub for 150m Run or 15/12 Cal Row