Wednesday, Sept 6th

9:00 EMOM, alternating movements:

5-Deficit Deadlifts (4”, 60% 1RM)

:10 Deadlift Pause below knee


rest 10:00, then

4 rounds of 1:00 on, :30 rest

alternating movements for max reps/calories:

Double Arm Rope Waves

(wave must reach end of rope to count)

Calorie Assault Bike

(calories round down)

KB SDHP’s (53/35)

*score each movement separately for three totals*