WARMUP
:30 Cal Row @ Easy Pace
6 Cat Cows
6 Bird Dogs
6 Push-Up to Pike
Into…
:30 Row @ Mod Pace
6/6 Barbell RDL
12 Alt. V-Ups
12 Glute Bridge Ups
into…
:30 Row @ Hard Pace
6 Barbell Deadlifts
6 Kip Swings
6 Strict Knee Raises
STRENGTH
Deadlift for load:
3×2*
Tempo Deadlift (11X1)
*Keep weight Heavy+ across all sets.
(Score is Weight)
Week 4 of 5 Tempo
WORKOUT
EMOM x 14 MINUTES
MIN 1 – 8 Toes to Bar + 8 Deadlifts (155/105)
MIN 2 – :50 Max Cal Row
(Score is Total Cals)
OPTIONAL COOL DOWN
EMOM x 6 MINUTES
MIN 1 – 5/5 Sciatic Nerve Floss
MIN 2 – :25/:25 Side Plank Rotations
MIN 3 – :50 Child’s Pose
(No Measure)
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