WARM-UP
1 ROUND
5 CAT/COWS
4 SLOW JEFFERSON CURLS
3/3 SCIATIC NERVE FLOSS
INTO…
2 ROUNDS
8 TOE TOUCH + JUMPING JACK
8 UP-DOWNS
8 BANDED GOOD MORNINGS
8/8 SINGLE LEG RDL
INTO…
3 ROUNDS
5/5 STAGGERED STANCE DEADLIFT W/ EMPTY BARBELL
10 GLUTE BRIDGE UPS
:20 / :20 SINGLE LEG GLUTE BRIDGE HOLD
10 ALT. STEP OVERS (20 INCH BOX)
- ROUND 2: 5 EMPTY BB RDL (FEET IN DEADLIFT STANCE) / BOX JUMP
- ROUND 3: 5 EMPTY BB DEADLIFTS / UP-DOWN BOX JUMP OVERS.
STRENGTH
TEMPO DEADLIFT (21X1)
3X6
*KEEP WEIGHT MODERATE - HEAVY FOR ALL THREE WORKING SETS.
WORKOUT
AMRAP X 10 MINUTES
3-6-9-SO ON…
DEADLIFT (225/155)
UP-DOWN BOX JUMP OVER(24/20)
(SCORE IS REPS)
