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Wed 9th December




WARM-UP

  • 1:00 Perfect Kang Squats

Into...


2 ROUNDS

  • 10 Barbell Good Mornings

  • 10 Alt. Step-Back BB Lunges

  • 10 Reverse Crunches (lying knee tucks)

  • 10 Alt. Scorpion Stretch

  • :30 Hollow Hold

  • :30 Plank Hold

*After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the DL with some load!



STRENGTH


DEADLIFT

  • 1x6 @ 70% of 2RM (Light-Moderate)

  • 1x4 @ 75%

  • 1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!


(Score is Weight)


WORKOUT


4 SETS

AMRAP x 3 MINUTES

  • 12 Deadlifts (60/40)

  • 24 Sit-Ups

-Rest 1:00 b/t Sets-


*Start each AMRAP where you left off.


(Score is Rounds + Reps)



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