2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions – Video
5 Walkouts – Video
4 Spiderman + Reach (each side) – Video
3 Russian Baby Makers – Video
Into 2 Rounds, Not for Time:
1:00 Light Bike
:30s Cossack Squat – Video
:30s Warrior Squat – Video
5 Waiter Squats (each side) – Video
Into 2 Rounds:
1:00 Thoracic Opener (Barbell) – Video
1:00 (:30s each side) Dorsiflexion – Video
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5s negative, 3 second pause in bottom. Regular stand.
Set #1 – 60% of 1RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%
1,000 Meter Run
50 Thrusters (45/35)
3 “Giant Sets”:
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 GHD Sit-Ups
Rest 2:00 between sets.
On the Romanian deadlifts, we are looking to lower the bar as close to the ground as possible, with two checkpoints:
1) No loss in position. This movement is only as good as how well we perform it. If we feel our back rounding at all, let’s not go as low.
2) We are able to maintain a soft (not locked) knee that is close to extension. Unlocking the knee is important here – this is not straight leg deadlift.
Build steadily over the course of the three sets, with the intention being that all nine reps are unbroken each time.
On the weighted glute bridges, let’s elevate our elbows on a bench or platform to allow for a deeper range of motion at the hip joint. A barbell can be used well here. Same intentions as the Romanian deadlifts – let’s move well, and unbroken here.