2 Rounds:
15 Singles or DUs
20/20 mini band kick backs
5 BB RDLS
5 BB Bent Over Rows
5 Scap Pull Ups
Then…
Every 75 Seconds X 10 Sets
Odd Rounds:
Even: 4 Pause Deadlifts
*2 Sec pause 2 in off floor right below knee cap @ 45-50%
Even Rounds:
7/6 Strict Pull Up
+
6-8 Empty BB Bicep Curl with a 2 sec controlled descent
***Pause Deadlifts:
*2 Sec pause 2 in off floor right below knee cap @ 45-50%. DO NOT FOCUS ON WEIGHT ON THE BAR! Focus more on perfect position. This should be hamstring and glute driven not lower back.
Then….
5 Rounds For Time:
36 Double Unders
9 Toe To Bar (rx+: 6 BMU)
7 Deadlifts
5 Bar Facing Burpees
Deadlift Weights:
Rx 185/135
Rx+ 225/155
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