Deadlift:
5x5 with a 4 second descent,
immediately following with 10 heavy russian KB swings.
Focus on this hip drive, stay explosive.
Every 5:00 for 20:00 mins:
18 Calories on the ECHO bike
16 Sumo Deadlift High Pulls 115/75#
14 Burpees over the bar
12 GHD Sit Ups
Accessory:
3x:
7-10 Ring Pull Ups, pull as high as possible
15 Toes to Ring
7-10 Strict Ring Dips
25 Second Ring L-sit
**This is the last day of open prep guys!! Thank you so much for sticking with us throughout this cycle! keep your eyes peeled for our upcomjng cycles!! Including Set Fire Barbell 🔥🔥 Warm-Up: 10 min
Here we are at the end of the road of our Open Prep Journey. First off, thank you to those of you who believed in our programming & followed us through. We love you guys. Set Fire Barbell will be comi
Spend a lot of time today focused on recovery. Tomorrow is the last day of the open and we want you to go out with your best performance! We have worked hard over the last 5 weeks and now we are here.
