WARM-UP
AMRAP X 4 MINUTES
:30 ROW (MOD PACE)
10 ALT.LUNGES W/ ROTATION
5/5 SINGLE LEG RDL’S
INTO…
10 ALT. BIRDDOGS
10 ALT COSACK SQUATS
:20 HOLLOW HOLD
STRENGTH
DEADLIFT
1X5 @ 90%
1X3 @ 95%
1X1 + 1 (AMRAP FOR QUALITY) @ 97%
SPECIFIC WARM-UP
5 MIN TO TEACH AND BUILD UP TO DB WEIGHT FOR THE WEIGHTED BOX STEP-UP
WORKOUT
AMRAP X 12 MINUTES
5 DEADLIFTS (255/165)(205/135)
10 WEIGHTED BOX STEP-UPS (35/20)(20” BOX)
(SCORE IS ROUNDS +REPS)
