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