Thursday, September 8th, 2022

Every 3 minutes on the minute x 3 rounds

30 second superman hold
10 scap pull-ups
10 KB deadlifts
10 KB swings
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks

Every 1:45 minute on the minute x 7 rounds

Deadlift x 5 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 4 reps or beat it

For time (15 min cap)

1000m row
5 rounds
20 sit-ups
20 alternating lunges

*Go hard here, you can adjust the amount of reps to fit your fitness level