09/11/2023 Monday’s Workout
by Admin
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)
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