Sunday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
2 sets:
:20 of work/:10 of rest
PVC good mornings
PVC pass-throughs
Hollow rocks
Dive-bomber push-ups
Scap pull-ups
Up-downs to a target
EMOM 8:
1 deadlift
– Rest with the remaining time in the minute.
– Increase load across as many sets as possible.
2 sets:
5 deadlifts
:10 hanging L-sit hold
Metcon
Metcon (Time)
RX
5 rounds for time:
15 deadlifts (155/225 lb)
:30 hanging L-sit hold
5 rounds for time:
15 deadlifts (155/225 lb)
:30 hanging L-sit hold
INTERMEDIATE
5 rounds for time:
15 deadlifts (125/185 lb)
:20 hanging L-sit hold
BEGINNER
5 rounds for time:
15 deadlifts (95/135 lb)
:30 hanging tuck hold
Cool Down
1:00 foam roll low back
1:00 piriformis stretch/side