January 23, 2020

Fitness By The Sea – BTS | 45

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Weightlifting

Deadlift

Take 5 Minutes to Warm Up to 60%

Every 3 Minutes for 3 Sets:

5 Deadlift with 7 Second Hold at Top

*Change Weights if Needed*

Metcon

Metcon (Time)

For Time:

1,000/800 Row or 800 Run

21 Deadlift (155/105)

500/400 Row or 400 Run

15 Deadlift (185/135)

250/200 Row or 200 Run

9 Deadlift (225/155)

*Time Cap: 12 Minutes*

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