WARMUP
2 SETS
250m/200m Row
10 Good Mornings
7/7 Single Leg Glute Bridge
10 Scap Pull-Ups
Into…
2 SETS
250m/200m Row (faster pace)
8 Empty Barbell Deadlifts
8 Ring Rows
8 Kip Swings
STRENGTH
Deadlift for load:
3×5
Tempo Deadlifts (31X1)*
*Use the same Moderate weight for all sets. Goal is heavier than workout weight.
Remember Reading Tempo…
1st Number is ‘Descending Phase of the Movement’
2nd Number is ‘Down Static Position’
3rd Number is ‘Ascending Phase of the Movement’
4th Number is ‘Up Static Position’
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
500/400m Row
25 Deadlifts (155/105)
12 Bar Muscle-Ups
(Score is Time)
OPTIONAL AFTER PARTY
AMRAP x 6 MINUTES
5/5 Moose Antlers
5/5 Sciatic Nerve Floss
5 Jefferson Curls (Option to Hold Barbell)
(No Measure)
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