Warm-Up:
2:00 minute Echo Bike
1:00/1:00 Active Scorpion Stretch
:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch
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2 Sets
10/10 Single Leg Barbell Romanian Deadlifts
10 Sumo Stance Deadlifts @ 3311 Tempo
Core / Primer
5 Sets, For Quality
5 Glute Bridge w/5 sec Pause at Extension
"Sprite"
For Reps:
5 Sets
3:00 On/1:00 Off
8-10-12-14...
Calorie Echo
Deadlift
Abmat Sit-Ups
Barbell: 84/57kg
*Women start at 6 Calories and increase by 2 each round
Score = Total Rounds + Reps
*You will pick up where you left off each AMRAP.
RX+:
Barbell: 102/70kg
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Optional Accessories
3 Sets, For Quality
10 Prone Y-T-W
45 second Sorenson Hold
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