5-4-20 Max Effort Monday

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Main work

• Work up a 1 rep max deadlift from 2in below the knees
  elevate your barbell to as close to 2in below your knees as possible. For some, this is a challenging position to pull from and your max will be less than your regular max from the floor. For others, it is a stronger position and you will pull much more.

Auxiliary work
Garage Gym "Reyna"
inspired by our GGB ambassador Reyna "Baddass" Lay

Complete 5 rounds for time of:

• 10 back squats @50% of your 1 rep max
• 6 burpee box jump overs
• 30 sec heavy carry
• 60 jump rope
• 30 sec rowing

Training notes:
This workout is going to take you longer than some of our other ones. Even tho it is for time, be sure to rest appropriately between rounds. Reduce rounds to 3-4 if needed

Subsitutions:
Some of you may not have the equipment needed.

Here are some options:
Heavy Carry: Use a punching bag for carry OR substitute this with either 30 secs "backpack over the shoulder toss" (Fill up an old back pack to pick up from ground and keep alternating over your shoulder) OR 30secs stone to shoulder OR 30 secs heavy farmer carry

Rowing: if you don't have a rower you can add in 30 sec sprint or medium jog, 30 sec burpees, 30 sec toe taps.

NOTE your options and substitutions in your notes