WARMUP
EMOM x 8 MINUTES* (:40 ON // :20 OFF)
MIN 1 – BW Good Mornings → BB Good Mornings
MIN 2 – Push-Up to Pike → Hand Release Push-Ups
MIN 3 – BB Jefferson Curls → BB RDLs
MIN 4 – Up-Downs → Up-Downs Over Bar
*Progress to second movement in round 2
STRENGTH
Deadlift for load:
EMOM x 7 MINUTES
5 ‘Library’ Deadlifts*
*Start Moderate and build to Moderate-Heavy.
(Score is Weight)
WORKOUT
2 SETS
AMRAP x 7 MINUTES*
3 Deadlift (255/175)
9 Strict Ring Dips
12 Burpees Over Bar
-Rest 1:30 b/t Sets-
*Start at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
10 Sumo Stance Good Mornings
(No Measure)
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