Tuesday, September 19th 2023

WARM UP – rower, empty barbell, wall

20/16 cal row

20 barbell RDLs

2x :20-:30 HS hold

9/7 cal row sprint

MOVEMENT/MOBILITY – mini band

*mini band around knees

10 side steps / direction

10 monster walk steps forward + 10 backward

10 SLOW good mornings

10 air squats + :20 passive hold in bottom of last rep

10/10 clamshells

10 Glute Bridges

*mini band around wrists

10 SLOW seated shoulder flexions w/ legs in butterfly

10 slow shoulder external rotations w/ elbows at 90 degrees

PRIMER – empty barbell

:15 Pause w/ in deadlift set up

5 Deadlifts w/ pause at knee

5 deadlifts

STRENGTH

Deadlift

In 12 Minutes Complete

12, 10, 8, 6, 4 reps

*all reps touch and go, control bar to ground and just tap. No bouncing.

GET FIT

(14min)

5 Sets

AMRAP – 2

15/12 Cal row

12 Deadlifts @ 225/155

Max rep Wall Walk

Rest 1:00 b/t

NOTES Row needs to be aggressive from the start. DL should have no more than 2 quick breaks at any point.

SCALING DL needs to be a weight 12 reps are done quickly. Scale wall walks to a height you can control back down to your chest.