09/11/2023 Monday’s Workout

WARMUP

AMRAP x 5 MINUTES
5 Empty Barbell RDLs
5 Alt. Step-Ups*
5 Kip Swings
5 Ring Rows

*At 2:30, switch to Box Jumps

WORKOUT

“STAND TALL”

FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups

-Into-

2001m Row

(Score is Time)

OPTIONAL AFTER PARTY

2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)