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Fri 4th December




WARM-UP

4 SETS

  • 5 Inch Worms + Push-Up

  • 10 Scap Pull-Ups

  • 10 Bootstrappers

  • :15 Active Bar Hang

  • :15 Top of Ring Dip Hold

STRENGTH

DEADLIFT

  • 1x2 @ 80% (Moderate) of 2RM

  • 1x2 @ 85-90% (Mod-Heavy)

  • 1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.

(Score is Weight)

WORKOUT

4 SETS

  • 10 Unbroken "Library" Deadlifts (Athlete Choice, Heavy)

  • 15 Strict Ring or Box Dips (:01 Pause at Top)

  • 10 Strict Toe to Bar or Knee to Chest

-Rest 1:00 b/t Sets-


(Score is Weight)

COOL DOWN

FOR QUALITY

  • 1:00 Lying Banded Hamstring Stretch (R)

  • 1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)

  • 1:00 Lying Banded Hamstring Stretch (L)

  • 1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)

(No Measure)

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