WARMUP
30/20 CALS
20 BODYWEIGHT RDLS
20 BANDED GOOD MORNINGS
:30 FOREARM STRETCH
10 RUSSIAN BABY MAKERS ‘
:20 SL GLUTE BRIDE HOLD
20 GLUTE BRIDGES
:30 CALF STRETCH
then…
STRENGTH
DEADLIFTS
1 MIN WORK / 1 MIN REST X3
MAX DEADLIFTS FROM “4” BLOCK”
(START ON A 45 PLATE)
@135/95,185/125, 225/155
OR 50%, 60%, 70% (NOT HEAVIER THAN WEIGHTS ABOVE!!!)
REST 2-3 MINS AND REPEAT
then..,
AMRAP 8
5 HSPU / 8 HRPU
10 C2B / PULLUPS / RR
24 DOUBLES / 50 SINGLES
REST 2 MINS
AMRAP 8
40 – 30 – 20. – 10
DOUBLES UNDERS
AB MAT SIT UPS
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