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Warm Up:  
EMOM: 

1) 200m Row 

2) Banded good mornings 

3) lat band walks 

4) Single leg GLute Bridge

5) Cobra / downward dog

Deadlift:
Build to a heavy 3 rep

AMRAP 15 minutes

  • 60 Single Unders 
  • 30 air squat 
  • 10 deadlifts @ 50% of 3 rep or KB 
  • 60 sec farmers carry AHAP 
  • 30 Lunges 
  • 10 Deadlifts 

4 Rounds Not for Time

  • 10 Weighted Hip Bridge with :10 hold on last rep. 
  • 10-15 Evil Wheels or In and outs 
  • 10-15 Bicep Curls (Even Rounds)
  • 10-15 Banded Tricep Extensions (Odd Rounds)