Fri Sep 30 "Phyllis’ Orange Shirt"

Workout of the day

1) Deadlifts: 3-4 Sets x 4-6 Reps @ 70-75% with 4-5s Pause (1” off floor on ascent)

Move

30 Minute AMRAP:
50 Single Skips
400m Run (Or 600/500m Bike)
15 Abmat Sit-ups (Or Knee-Raises)

2) “Phyllis’ Orange Shirt”

For Time:
300 Double-Unders
2 Mile Run
100 Toes-To-Bar

*Partition however you’d like

Stimulus

1) Build up to your % doing two reps at a time, pausing for 4-5s on the way up at 1” off the floor. At your working weight, do 3-4 sets of 4-6 reps

2) Perform multiple rounds or chip away at these reps. 30 minute cap means you’ll have roughly 3-5 minutes for DUs, 5-7 minutes for TTB, up to 20 minutes of running