4 15 20

Garage Gym

A. q(1:30) x 4
5 Deficit Deadlifts
Set 1: 40-50% @ 2” deficit
Set 2: 40-50% @ 3” deficit
Set 3: 40-50% @ 4” deficit
Set 4: 40-50% @ 5” deficit

B. Build to a Heavy 2 DL [6]

C. AMRAP [5]
Buy-in 50 WB
AMRAP 12 DL 185/135 + 12 Lateral Barbell Burpees
Rest 5 Min
AMRAP [5]
Buy-in 35 WB
AMRAP 9 DL 225/155 + 9 Lateral Barbell Burpees
Rest 5 Min
AMRAP [5]
Buy-in 20 WB
AMRAP 6 DL 275/185 + 6 Lateral Barbell Burpees

Home Workout (Bodyweight/Limited equip)

A. q(3:00) x 7
12 DB PS
6 Lateral DB Burpees
12 DB Reverse Lunges
6 Lateral DB Burpees
*sub DB for KB or Odd Object

B. 3 Rounds
:30 Max Double DB row
:30 Max Dynamic Push-ups
:30 Max Double DB RDL
:30 Max Push-ups
Rest 1:00
*Dynamic push-ups have a faster eccentric than normal. Examples are chest slap push-ups or hands leaving the ground momentarily at the top of the rep.
*With the volume of push-ups we are doing at home it is important to mix up your pushing positions occasionally by elevating your feet or using a deficit for your hands.