Thursday, 3/12
March 12, 2015
Friday, 3/13 – 15.3 Prep & Mobility
March 13, 2015

3 Rounds of
15 Band Good Mornings
10 Supine Scorpions
5 Band Pull-Apart Complex

Strength – Romanian Deadlift (RDL) (25 Min)
Prep: 1×10 w/bar, 5, 5
Work: 5-5-5-3-3-3

3 Rounds NFT
5 Pendlay Rows (~40-50% heaviest 3-Rep RDL)
10 KB/DB Side Bends each side
15 Tube Face Pulls


  1. Katie says:

    This was my kind of workout! I worked from 113# to 133# on the RDLs. Coach Steph reminded me to keep my shoulder blades squeezed….that’s the second time I heard that on DLs within a week, so I need to focus on that. 63# for Pendlay rows, 30# for the angry penguins, both of which were very fun. I know every day can’t be movements I like that keep my heart rate nice and low, but it’s great to have these days once in a while!