WARMUP
2 ROUNDS
8 Toe Touch + Jump Jack
8 Up-Downs
8 Good Mornings (1st round BW, 2nd round weighted)
8/8 Single Leg RDL
Into…
2 ROUNDS
10 Empty BB RDL’s—10 Empty BB DL’s
10 Glute Bridge-Ups
:30/:30 Single Leg Glute Bridge-Hold
8 Alt. Step-Ups—8 Box Jump Overs
STRENGTH
Deadlift for load:
3×6*
Tempo Deadlift (21X1)
*Keep weight Moderate-Heavy across all sets.
(Score is Weight)
Week 2 of 5 Tempo
WORKOUT
AMRAP x 10 MINUTES
3-6-9-and so on…
Deadlifts (225/155)
Up-Down Box Jump Overs (24/20)
(Score is Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Glute Bridge-Ups w/:05 pause at top*
:30/:30 Single Leg Glute Bridge Hold
(No Measure)
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