WARMUP
2 min Row
Into…
2 ROUNDS
5/5 DB Halos
5/5 SA DB Press*
5/5 Suitcase DB Deadlift
10 Deadbugs
*Round 1= Strict Press, Round 2= Push Press
Into…
2 min Row
EXTENDED WARMUP
5 SETS
3-5 Deadlifts*
5-7 DB Push Press
150m EZ Row
*Start Moderate and build slightly past Workout Weight.
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
3 ROUNDS FOR TIME
250/200m Row
21 DB Push Press (50/35)
250/200m Row
9 Deadlifts (275/185)
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
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