Warm Up:
- 100 Jump rope
- 50 Plank toe taps
- 25 hollow rocks
- 12 Glute Bridge
- 6 V ups
Performance: Foam roll and prepare to deadlift
Work up to 3RM:
1) Deadlift – 3RM
2) EMOM for 5 min. – 3 Deadlifts @ 85%
21-15-9
- Cal Row
- Db Squat
- Toes to bar
Cashout: T- Bar Rows/ GHD Work
Challenge: 3 Min total
Any plank position, Hollow, flutter
* switch through the moves as needed for 3 minutes*