Warm Up: EMOM
Down and Backs
banded Good Mornings
band Pull Aparts
Hollow Rock or Hold
H.R. Push Up
Performance:
3 sets:
5/5 S.L RDL
7 Low Row
10 Weighted Hip Thrust
Build to deadlift weight for you
21-15-9
Deadlift (185/125)
Bar Over Burpee
Knee To elbow
200m between rounds
Fitness:
5 x 3 Hex Bar Deadlift
1 Round: 4:00 Minute Stations:
AMRAP 1
20 Knee Drive or Mountain Climbers
10 Db or KB Deadlifts
AMRAP 2
50 Jump Rope
10 Db Bent Row
AMRAP 3
30 sec plank
20 Kb Swings
AMRAP 4
20 Sec weighted Hollow
10 Lunges
Finisher:
10/10 Single Leg Glute Bridge Ups
10 Lat Pull Downs
10 Db Bent Over Db Fly