WARMUP
2 ROUNDS
200m Row
10 Leg Swings (Front/Back)
10 Leg Swings (Right/Left)
10 BW Good Mornings*
5 Inch Worm + Push-Up**
10 Slow Deadbugs
*Add Barbell in RD2
**8 Hand-Release Push-Ups in RD2
STRENGTH
Deadlift for load:
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
(Score is Weight)
Week 1 of 6
Strength | 5-3-1 Cycle
WORKOUT
2 ROUNDS FOR TIME
500/400m Row
25 Hand Release Push-Ups
25 Deadlifts (185/135)
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
6 Slow Empty BB Jefferson Curls
8/8 Sciatic Nerve Floss
10 Slow Cat Cows
10 Alt. Scorpions
-Rest as Needed b/t Sets-
(No Measure)
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