Wednesday 11-23-22 Workout Of The Day


E4M – 5 (20 Min)
5 Deadlift & 5 Bench Press

In a four minute window, perform five heavy deadlift for the day AND five heavy BB Bench Press. Share some bars and benches and make some gains!

5 RFT (Cap 15)
“Bad To The Bell”
50 Double Unders or 100 Single Unders
10 Goblet Squats
15 KBS
20 Alternating KB Lunges (single bell front rack)

RX: 35/50#
Intermediate: 30/40#
Beginner: 25/35# +/-

Pick a weight you can go through all three movements without putting the bell down. The transitions should be pretty quick and seamless. Take your rest before getting on your rope and make those DU’s or single skips count!