Warm Up
Deficit RDL’s
Tempo 311
EMOM x 12
1. 8 Tempo RDL’s 45-50%
2. 14 Alternating Pistol’s
Workout -Sprint Style
Every 2:00 x 5
-13/9 Cal Bike
-10-8-6-4-2 Deadlifts (125-145-165-185-205)
• Each Round Deadlift weight increases and Reps decrease!
Booty Work- 3 sets
5-10-15
-5 seated box jumps
-10 jumping lunges
-15 Reverse crunches
Stretch out glutes & hamstrings
Back Squat In a 12:00 Window 5-7 Sets [Climbing]: 1 Back Squat Every 2 Minutes x 24 Minutes 1) 12 Right arm snatches/American KB Swing...
EMOM for 10 minutes Odd Minutes: 5 Bench Presses (65% of 1RM) Even Minutes: 8 Hand Release Push-Ups For the bench presses, use the weight...
EMOM for 10 minutes Odd Minutes: 5 Bench Presses (65% of 1RM) Even Minutes: 8 Hand Release Push-Ups For the bench presses, use the weight...
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