WARMUP
AMRAP x 6 MINUTES
6 Toe Touch + Jumping Jack
6/6 Single Leg Glute Bridge-Ups
12 SLOW Alt. Pike Shoulder Taps
Into…
1-2 ROUNDS
3 Vertical Jumps + 3 Tuck Jumps*
6 Empty BB RDLs
3 Pike Push-Ups
*Land in a partial squat w/ hips ABOVE parallel.
STRENGTH
Deadlift for load:
5-4-3-2
*Start Moderate-Heavy and build up to workout weight.
(Score is Weight)
WORKOUT
“ROSIE THE RIVETER”
EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*
MIN 3 – Rest
*Mandatory step-down.
(Score is Lowest Reps of Box Jumps)
OPTIONAL COOL DOWN
2-3 SETS
10/10 Banded Pallof Presses
10/10 Single Arm Half Kneeling Banded Lat Pull Down
5/5 Sciatic Nerve Floss
-Rest as Needed b/t Sets-
(No Measure)
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