[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Weight)
Deadlifts (15 Minutes)
Every 3 Minutes for 5 Sets
5 Deadlifts at 10-20lbs heavier than last week*
16 Alt DB Curls (AHAP)
*weight is the same for all 5 sets. This should be between 75-85% of 1RM.
B: Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
15/12 Cal Row
20 Russian KBS (R/B)
15/12 Cal Ski
20 Box Step Ups (20in)
*this workout can be as easy or hard as you make it; try to push the pace!