General (6:00)
2 Rounds:
45s Easy Row/Bike
10 Glute Bridges
6 Inchworms
10 Alternating Reverse Lunges
15 Banded Good Mornings
Specific (6:00)
2 Rounds:
8 Empty-Hand or Light DB Deadlifts (Focus on hinge mechanics)
50ft. Light weight front rack carry (2nd round go heavier)
8 Cal Row or :30 Bike @ Moderate Pace
RXConditioning (20:00)
24:00 AMRAP – You Go, I Go Style
One partner completes a full round, then switch.
12 DB Deadlifts (2 x 50/35)
100-ft DB Front Rack carry (2x 50/35lb.)
12/10 Cal Row or Bike
Intermediate
24:00 AMRAP – You Go, I Go Style
One partner completes a full round, then switch.
12 DB Deadlifts (2 x 35/20lb.)
100-ft DB Front Rack carry (2x 35/20lb.)
12/10 Cal Row or Bike
Baseline
24:00 AMRAP – You Go, I Go Style
One partner completes a full round, then switch.
10 DB Deadlifts (2 x 15/10lb.)
50-ft DB Front Rack carry (2x 15/10lb.)
8/6 Cal Row or Bike
For time
Accumulate 3 min dead hang from a pull up bar.
score is total time including rest.
Today we take a little brake for the push up, pull up, squat, run a we work on your grip stamina. so grab your partner for the workout and accumulate 3 min dead hang.
(8:00)
1:00 kneeling samson stretch each side
1:00 pancake stretch
Samson Stretch: Samson Stretch Demo
Pancake Stretch: Pancake Stretch
Today is the partner style workout of the week! Dumbbell deadlifts, dumbbell front rack carries and rowing: each interval should be completed as you go, I go intervals. If you choose to get after this workout alone, rest 1:1 based on how long your work takes. This will allow for max intensity and speed! For the front rack carry, keep front head of dumbbells on shoulders–athletes may not rest handles on the shoulders.
Today we take a little brake for the push up, pull up, squat, run a we work on your grip stamina. so grab your partner for the workout and accumulate 3 min dead hang.