WARM UP
2 ROUNDS
5 Jefferson Curls
5/5 Sciatic Nerve Flosses
10 PVC Banded Deadlifts
1:00 EZ Bike
Into…
2 ROUNDS
5/5 Staggered Stance Good Mornings→ 5/5 Staggered Stance BB Deadlifts
5 Cat/Cows
5 Empty Barbell RDLs
:30 Bike Sprint
STRENGTH
5×2
Deadlift* (21X1)
*Keep weight Heavy across all sets.
WORKOUT
FOR TIME
60-30-15*
Cal Bike
20-10-5
Deadlifts (315/205)
*Alt. Cals: 50-25-12.
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Glute Bridge-Ups w/:05 pause at top*
:30/:30 Single Leg Glute Bridge Hold
*Option to use a band or hip circle above knees. Focus on bracing, lifting, then holding.
(No Measure)
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