WARMUP
2:00 Cardio Choice
INTO…
2 ROUNDS
10/10 Single Arm Banded Lat Push Downs
5 Scap Retractions on Pull-Up Bar
5 PVC 3-Point Contact Drill*
5 Cat/Cows
*Line a PVC pipe behind you…one hand up top and the other at the bottom. Squeeze the shoulder blades together and keep the head + middle of shoulders + top of the glutes in contact with the PVC as you bow forward, hinging
STRENGTH
Deadlift for load:
3 SETS
6 Deadlifts @30X1
WORKOUT
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Unbroken Deadlifts (225/155)
*Complete 8 Toes to Bar after each full set. If can not complete set of DL unbroken or drops bar mid-set must start that set over. No additional penalty.
(Score is Time)
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