Wednesday, July 13th, 2022

Warm-up (15 minutes)

12 minutes as many quality reps as possible
6 sampson stretch per side
6 rotating lunges per side
6 inch worms
12 KB swings
12 ring rows
5-10 minutes pvc deadlft demo, progression, and form check

Every 1:15 minutes on the minutes x 10 rounds

barbell row x 3 reps building.

Every 2 minutes on the minute x 4 rounds
banded chops x 10 per side

3 rounds (8 minute cap)

10 deadlifts (205/135)
10 burpees over bar