WARMUP
AMRAP x 5 min
10 Lunge + Knee Hug
5 Cat Cows
10 Banded Pull Aparts
10 Groiners w/Twist
5/5 SL RDL (option to use DB/KB)
Into…
2 ROUNDS
100m Row
10 Glute Bridges
10 Slow Deadbugs
10 BB Good Mornings
STRENGTH
Deadlift for load:
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
(Score is Weight)
Week 5 of 5
Strength | Wave-Loading Cycle
WORKOUT
FOR TIME
1000/800m Row
20 Deadlifts (225/155)
500/400m Row
10 Deadlifts
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
12 Alt. Deadbugs
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
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