Undisputed SC – Eagan – Fitness

Warm-up

Both Performance Fit & Fitness will complete the same programming today.

00:00 – 10:00 | General Warm Up, emphasis on hamstrings and low back/hips

10:00 – 20:00 | Work up to working weight for deadlifts; 6-8 reps 8RPE

20:00 – 35:00 | Strength Workout

35:00 – 60:00 | Metcon

Strength

Performance Fitnes & Fitness; Complete 3 Rounds of:

6-8 Deadlift

Rest 30 Seconds

20 Unbroken KB Swings

Rest 3 Minutes

Deadlift (3×6-8)

Metcon

Metcon (Time)

For Time (Rx)

Buy In: 800m Run

Then 3 Rounds of:

10 Thrusters 95/65

20 Pull Ups

Cash Out: 100 Double Unders

Fitness:

Buy In: 800m Run or 1000m Row (6+)

Then 3 Rounds of:

10 Thrusters

10 Pull Ups

Cash Out: 400m Run