Warm-up
3 ROUNDS
10 Alt. Samson Lunges
12 Alt. Groiners
:20 Overhead Plate Hold
Into…
3 ROUNDS
8/8 Tempo Split Squats
10 Plate OH Strict Press
12 Plate Sumo Deadlifts
250m Row (EZ→ Mod→ Hard)
Workout
4 SETS
ON A 4:00 RUNNING CLOCK…
500m Row
20 Plate Ground to OH (45/35)
Max Overhead Plate Reverse Lunges in Remaining Time
-No Additional Rest b/t Sets-
(Score is Total Reps)
Post-Workout Strength
4 SETS
1:00 Heavy Barbell Front or Back Rack Hold (Athlete’s Choice)
-Rest 1:00 b/t Sets-
(Score is Weight)
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