Wednesday, October 12th, 2022

3 rounds

30 seconds cardio of choice
30 second glute bridge
30 seconds band upright rows
30 seconds band pull aparts
30 seconds mountain climbers
Pendlay row demo/progressions/teaching
Pendlay row warm-up/practice/form checks

Every 2 minutes on the minutes x 5 rounds

Pendlay Row x 10 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 9 reps last week

5 Rounds for Time

COMPETITIVE
12 / 9 Cal Row
10 Toes to Bar
6 Single Arm Devil Press (70 / 50)

PERFORMANCE
10 / 7 Cal Row
10 Leg Raises or Knees to Elbow or Knees to Chest
6 Single Arm Devil Press (50 / 35)

LIFESTYLE
8 / 5 Cal Row
10 Lying Leg Raises or Hanging Knee Raises
6 Single Arm Devil Press (35 / 20)