03.11.2024

Strength
Deadlifts for heavy reps
5 sets of 2 @80%

Accessories
3 sets
A. 8-10 reps dips- bar/box or rings
B. 12-10-8- drop back set  x T-bar row @30X1   https://www.youtube.com/watch?v=-4DgImN_G7o
pick a weight where you feel 7/10 RPE for the first three sets and then for the drop back set, take 20% off and do an AMRAP with no tempo.  Have a goal of 12-15 reps.

WOD
"Lane Change"
3 rounds for time
20 cals choice
100 feet overhead carry each side
100 feet suitcase carry each side