Move

30 Minute AMRAP:

600/500m Echo Bike
20 Abmat Sit-ups
10 Deadlifts
1 Minute Rest

Train

“Indoor Mr. Joshua”

5 Rounds For Time (35 Minute Cap):

15 x 70’ Shuttle Runs or 1200/1000m bike
30 GHD Sit-ups
15 Deadlifts @ 250/165

Stimulus

If it’s nice outside you can replace the shuttle runs with a 400m run (roughly 2 mins of conditioning). Otherwise we’re doing an indoor version today. This is a large volume of sit-ups and deadlifts, reduce reps based on your conditioning (gym attendance) and whether it will make you more sore than you want to be. Deadlift weight should not exceed 70% of 1RM

BONUS QUARTERFINALS PREP

1) Power Cleans: 2 x 1 @ 87%, 2 x 5 @ 70%

2) Push Press: 2 x 1 @ 87%, 2 x 8 @ 67%