WARMUP
1 ROUND
10 Groiners w/Twist
10/10 Banded Side Steps
10 Banded Pull Aparts
10 Banded Good Mornings
-Quick Transition-
AMRAP x 4 MINUTES
8 Sumo Good Mornings w/ Empty BB
8 Weighted Glute Bridge Ups
:30 Plank or Hollow Hold
INTO…
*500/400m Row
STRENGTH
Deadlift for load:
5-5-5-5*
*Start Light-Mod and build to Mod-Heavy.
(Score is Weight)
WORKOUT
ON A 3:00 RUNNING CLOCK…
500/400m Row
-Rest w/ Time Remaining-
Then Into…
ON A 5:00 RUNNING CLOCK…
750/600m Row
15 Deadlifts (225/155)
-Rest w/ Time Remaining-
Then Into…
ON A 7:00 RUNNING CLOCK…*
1000/800m Row
20 Deadlifts
40 Sit-Ups
*For every rep not completed in the final 7:00 add :01 onto your total time. Score is the combined time that it takes you to complete each task.
(Score is Total Time)
Share this page