WARMUP
ON A 10:00 RUNNING CLOCK…
20 sec Walking Knee to Chest Stretch
20 sec Walking Quad Stretch
1 min Bike or Row EZ pace
20 sec Butt Kickers
20 sec High Knees
1 min Bike or Row Mod pace
Immediately into….
5/5 Barbell Single Leg RDL
10 Alt. Bird Dogs
10 Barbell Deadlifts
STRENGTH
11-9-7-5
‘Library’ Deadlifts*
*Library means a completely silent touch and return. Start Moderate & Build to Heavy.
(Score is Weight)
WORKOUT
“SHAM”
7 rounds for time of:
• 11 body-weight deadlifts
• 30 sec sprint bike or row
PARTNER OPTION
IN TEAMS OF 2…
14 ROUNDS FOR TIME
11 Deadlifts (Team Choice)
30 sec sprint bike or row
*Partner 1 works while Partner 2 Rests. Partner 1 completes a full round then P2 completes the next until 14 total rounds are completed. Partners choose (1) weight for the bar.
(Score is Time)