Warm Up:  

  • 100 Jump rope 
  • 50 Plank toe taps 
  • 25 hollow rocks 
  • 12 Glute Bridge 
  • 6 V ups 

 

Performance:  Foam roll and prepare to deadlift
Work up to 3RM: 

1) Deadlift – 3RM 

2) EMOM for 5 min. – 3 Deadlifts @ 85%

 

21-15-9

  • Cal Row 
  • Db Squat 
  • Toes to bar 

Cashout: T- Bar Rows/ GHD Work

Challenge:  3 Min total
Any plank position, Hollow, flutter
* switch through the moves as needed for 3 minutes*