A. Deadlift
- 8-5-5-3-3-1-1
B. 3 RNFT
- 12x BB bent over rows*
-
12x strict pull ups (scale: banded or negatives)
- 12x Suspended leg extension (squeeze quads)
- 12x Suspended Hamstring leg curls
* BO Rows: Use moderate weight; not too heavy…
Feel and squeeze each rep and do not cheat or swing the reps.
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C. Cool down- 1x
- 20 walking lunges
- 20 GHD Situps (scale abmat w/weight)
- Run 500m
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