Glute-ham raises (GHRs) 3 x 5
Sumo-deadlift speed pulls 12 x 1
Performed GHRs first to engage the hamstrings. Five reps were actually quite difficult. Worked at 185# for deadlift, which is significantly less than the 225# I used last time for this workout. But, in order to move the bar with speed, I had to drop down. Performed one deadlift at the top of each minute.
Metcon: Partner ladder up to 15, 12, and 9 reps of:
Squats
GHD sit-ups
Burpees.
Great little workout, but had to scale to regular sit-ups during the rounds of 11 and 12. Didn't time the workout, but focused on performing each round as quickly as possible.
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