Warm-Up
8:00 minute EMOM
min 1: 40 second Machine Choice
min 2: 12-16 Alternating V-Ups
min 3: 10/10 Single Leg Glute Bridges
min 4: 10Dead-Bugs
Strength
Deadlift (2020 Tempo)
Every 2:00 minutes, 4 Sets
4 Sets x 8 Reps @ 60%+
Rest 2:00 minutes between sets
L2:
Sumo Deadlift (2020 Tempo)
L1:
Dual KB Sumo Deadlift (2020 Tempo)
Gymnastics Skill Work (10min)
"Cheat" (Cap 15min)
EMOM, until failure
1+1, 2+2, 3+3, etc..
Toe to Bar
Deadlifts 100/70kg
* Once a round filed drop to previous and continue for the remaining time
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00Crossbody Lat Stretch
Optional Accessories
12:00 minute EMOM
min 1: 15 Weighted Hip Extensions
min 2: 12 Ring Hamstring Curls
min 3: :15GHD Supine Hold
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