Tuesday, 1/3

Warm Up:

3 Rounds
15 Band Good Mornings
10 Alt Samson Lunges
15 Arch Rocks
10 Alt dead Bugs

Prep:
1×10 RDL w/ Bar (NO Deficit or Pause)
1x 5 DL (with Pause, NO Deficit)
3×3 working up with Pause and Deficit if applicable

Work:

8-8-5-5-5

-Use Plates for 2-4 inch deficit ONLY if posture is good at set up and maintained through lift

– 2 Count Pause just below the knees on way up and on the negative each rep

– Do not use go heavier than you can keep perfect form

Finisher:
EMOM 12 (6 Rounds each)

1. A)15 KB Swings
2. B)5 V-Ups+ 10 Hollow Rocks

Mobility:
Band hamstring Series