WARMUP
2 ROUNDS
1 min Row
5 Cat Cows
8 Banded Glute Bridge-Up
6 Banded Glute Bridge-Up + Abduction*
4/4 Banded Fire Hydrants**
Into…
2 ROUNDS
7 Above the Knee Deadlifts
7 Below The Knee Deadlifts
7 Tempo Deadlifts (11X1)
STRENGTH
Deadlift for load:
3×4*
Tempo Deadlift (11X1)
*Keep weight Heavy across all sets.
(Score is Weight)
Week 3 of 5 Tempo
WORKOUT
FOR TIME*
33 TNG Deadlifts (185/135)
500/400m Row
22 TNG Deadlifts (225/155)
500/400m Row
11 TNG Deadlifts (275/185)
500/400m Row
*For every drop complete 10 Up-Downs Over Bar. Barbell must be held in double-overhand grip. Bar can not be slammed on the TNG, must be a smooth touch and return. Bar can be held at waist but can not rest on the body.
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
5 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)