WARM UP
2 ROUNDS
30 Single Unders
10 Good Mornings (BB Optional)
10 Glute Bridge-Ups (Hold :01 at Top)
5 Cat/Cows
Into…
2 ROUNDS
:20 Double Under Practice
10 RDL→ 10 BB DL
10 Alt. Deadbugs
:30 Plank
STRENGTH
5×2
Deadlifts*
*Build and stay at Heavy weight across all sets.
(Score is Weight)
WORKOUT
FOR TIME
20-40-60-80-60-40-20
Double Unders
4-6-8-10-8-6-4
Deadlifts (255/175)
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Foam Roller or Lacrosse Ball/Peanut Smash T-Spine
:30 Box Prayer Stretch
10/10 Supported Lateral Raises*
*Retract the shoulder blade first, then raise laterally, holding for :05 before lowering.
-Rest as Needed b/t Sets-
(No Measure)
EXTRA CREDIT
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance.
1.) EMOM x 20 MINUTES
MIN 1: :30 Sled Push*
MIN 2: 8 DB Reverse Lunges (Athlete Choice) + 8 Push-Ups
*!f not sled available complete :30 DB Thrusters.
(No Measure)
-Rest As Needed-
2.) 3 ROUNDS FOR TIME
15/12 Cal Row
10 Sit-Ups
10m KB Farmer Carry
(Score is Time)