Warm Up

Every Minute on the Minute

Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering – Bottom – Raise – Top)

on Coaches Call Out

5 Reps: PVC on the Back Hinge Drill
5 Reps: PVCRomanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
20 Seconds Dead Hang
20 Seconds Hollow Hold
30 Seconds Bike
30 Seconds Row

Strength

Deadlifts

Sets X Reps: 3 Sets X 5 Reps @ 60% 1 Rep Max / E2mom

WOD

EMOM 20 Minutes

COMPETITIVE

1) 12/8 Cal Echo Bike
2) 30 Seconds Dead Hang
3) 15/11 Cal Row
4) 30 Seconds Hollow Hold

PERFORMANCE

1) 9/6 Cal Echo Bike
2) 30 Seconds Dead Hang
3) 12/9 Cal Row
4) 30 Seconds Hollow Hold

LIFESTYLE

1) 45 Seconds Echo Bike
2) 30 Seconds Dead Hang
3) 45 Seconds Row
4) 30 Seconds Hollow Hold

Coaching Notes:

Stimulus: Push Hard on the Cardio Movements, and Focus to Control Your Breathing During the Holds.