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Warm Up: EMOM 

  1. Down and Backs 

  2. banded Good Mornings 

  3. band Pull Aparts 

  4. Hollow Rock or Hold 

  5. H.R. Push Up 

Performance:
3 sets: 

  • 5/5 S.L RDL 

  • 7 Low Row 

  • 10 Weighted Hip Thrust 

Build to deadlift weight for you
21-15-9 

  • Deadlift (185/125) 

  • Bar Over Burpee 

  • Knee To elbow 

  • 200m between rounds 


Fitness: 

5 x 3 Hex Bar Deadlift 


1 Round: 4:00 Minute Stations: 

AMRAP 1

  • 20 Knee Drive or Mountain Climbers  

  • 10 Db or KB  Deadlifts 


AMRAP 2 

  • 50 Jump Rope 

  • 10 Db Bent Row 


AMRAP 3

  • 30 sec plank 

  • 20 Kb Swings 


AMRAP 4 

  • 20 Sec weighted Hollow 

  • 10 Lunges


Finisher: 

  • 10/10 Single Leg Glute Bridge Ups 

  • 10 Lat Pull Downs 

  • 10 Db Bent Over Db Fly