10.30.24 WOD

2 Rounds:
15 Calf Raises
5 BB RDLS
5 BB Bent Over Rows
4 Box Step Ups
3 Burpees

Then…

12 Min to complete (week 5 of 6)

4 Sets:
4 Deficit RDLS (2 second negative each descent)
6/6 Chainsaw DB rows

Rest 90 sec between sets

Finisher: 1x 12 Deadstop Deadlift at the same weight you used for RDLs

The focus is a deep stretch without compromising position. Control your descent, and actively squeeze your glutes and hamstrings to stand back up. Continue to challenge yourself more with the weight this week.

Then…

For Time:

5 Rounds For Time:
8 DB Bench press
16 air squats
32 Double Unders (or 50 singles each set)

Rest 1 Minute

5 Rounds For Time:
5 DB Push press
5 Box Jumps 20/24