Workout of the day

1) Build to Heavy Set of 5 Deadlifts

Move
5 Minute AMRAP:
Strict Knee-Raises
*On the Minute [Starting at 0:00]:
9 Kettlebell Deadlifts @ 24/16

AMRAP 5: Echo Bike

5 Minute AMRAP:
Ring Rows / Strict Banded Pull-ups
*On the Minute [Starting at 0:00]:
9 Goblet Squats @ 24/16

2) “Time To Bail(ey)”
5 Minute AMRAP:
Toes to Bar
*On the Minute [Starting at 0:00]:
9 Deadlifts @ 185/135

5 Minute AMRAP: Echo Bike

5 Minute AMRAP:
Chest to Bar Pull-ups
*On the Minute [Starting at 0:00]:
9 Front Squats @ 95/65

Stimulus

1) Warming up with sets of 5, build to a heavy set of 5 deadlifts (not a max). Ranges will be between 80-95% depending on comfort level. 20 Minutes on the clock.

2) Today’s workout is brought to you by Jill Gifford, who is wishing her big brother Derrick Bailey a happy 48th birthday!

In a 5 minute AMRAP, accumulate as many TTB and Pull-ups (or knee-raises and ring rows) and at the start of each minute complete 9 reps of deadlifts/squats. Looking for maintainable sets here, do not come out hot and then blow up. Give yourself a few seconds at the end of each round to move back to the barbell. Echo bike is for recovery.