Warm-Up:
2 Sets, For Quality
3:00 minutes On : 1:00 minute Off
10/7 Calorie Row
10 Barbell Good Mornings, 20/15kg
*In remaining time, accumulate
Strength
Every 2:00 minutes, 4 Sets
Barbell Back Rack Reverse Lunge
12 Alternating Reps (6/leg)
10 Alternating Reps (5/leg
8 Alternating Reps (4/leg)
6 Alternating Reps (3/leg
*Start @ 100% of your 10RM / Leg and increase weight by feel today.
Skill Work
10:00 - 15:00 minutes
"Dream House"
14:00 minute AMRAP
2/1 Legless Rope Climb/2 Rope Climbs/2 Pull to Stands
4 Deadlifts 140/95kg
8 Pistols
Recovery / Mobility Protocol
2:00 minute Barbell Adductor Stretch
1:00 minute Updog Pose
1:00 / 1:00 minute Single Leg Forward Fold
1:00 / 1:00 minuteScorpion Stretch
Optional Accessories
4 Sets, for Quality
8-10 Glute Ham Raises
:20 second Hamstring Plank
:15/ :15 Star Plank
:15/:15Copenhagen Plank
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