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Tues 4th August




WARM UP


EMOM x 9 MINUTES

  • MIN 1 - :45 Row EZ Pace

  • MIN 2 - :45 Russian KBS

  • MIN 3 - :45 Plank Hold


STRENGTH


ON A 12 MIN RUNNING CLOCK.....

  • 3x5 Tempo Deadlift (2121)*

*Keep loading moderate to moderate. Slight increase from last week.


(Score is Load)




WORKOUT


3 SETS

  • 500m Row/45/30 cal bike

  • 24 Sit-ups

  • 15 Deadlifts (Athlete Choice)*

-Rest 1:00 b/t Sets-


*Increase weight each set & heavier than last week


(Score is Each Set for Time)




OPTIONAL COOL DOWN


FOR RECOVERY

  • 2:00 Foam Rolling Lower Back

  • 1:00 Cobra Stretch

  • 1:00 Seated Forward Fold

  • 2:00 Foam Rolling Quads






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