WARMUP
AMRAP x 8 MINUTES
1 min Cardio Choice
8 Barbell Jefferson Curls
8 Alt. Groiners
8 Ring Rows
8 Barbell Good Mornings
8 Cat Cows
8 Jumping Pull-Ups
STRENGTH
Deadlift for load:
5-5-5-5
Tempo Deadlift (31X1)*
*Start Light and Build to Moderate+.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
WORKOUT
3 SETS
Cardio Choice (500/400m Row, 1200/1000m Bike, or 2 min)
15 Deadlifts (185/135)
15 Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
100m Walk Outside
-Rest as Needed-
(No Measure)
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