Flat Tire



Build to Heavy Set of 5

·         Based on how you feel today, don’t push it if you know your position is less than perfect.

·         Build in weight or just use this as prep for the workout.

Flat Tire

Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155) 
20 AbMat Sit-Ups
Max Calorie Bike

OPEN (225/155) 

PERFORMANCE (205/145) 

FITNESS (185/135)

·         Similar to last week with the back squat/thruster combination, we are still looking to prioritize quality of movement and overload the system to make the conditioning deadlifts feel lighter.

·         The deadlifts in the conditioning piece should be a weight athletes could complete 20+ repetitions unbroken when fresh.

·         If not equipped with a bike, substitute a max calorie row.

·         Athletes will each start at a different station, rotating on the minute.

For example, athlete 1 will begin on the barbell, athlete 2 will begin on the abmat, and athlete 3 will begin on the bike. At the top of each minute, they will rotate movements. Partners DO NOT have to use the same weight!!

**SELECT OPEN/PERFORMANCE/FITNESS if you did it AS WRITTEN if not select scaled.**

Recovery: BIKE/ROW/SKI

3 x 5 Banded Good Mornings + 1min/side SAMSON Stretch

Zachary Hamilton