Warm Up:

500M Row

10 Bow to Bends

10 back roll to V-sit

10 cherry pickers

Walking kicks 30’

Twisting push up x10

2 wall walks

2X10 empty bar RDLs


Deadlift w/2 sec pause at bottom of knee




Increase weight ea set

Second time hitting the pause deads. Remember, don’t lose tension while holding for the two count. Keep EVERYTHING tight, and don’t dip back down prior to finishing the rep. With less sets this time, aim for heavier weight than when you did 5X5


12 Min AMRAP:


5 Strict HSPU

10 Ring Dips

15 Hand Release Push Ups

20 Burpee Box Jump Overs (24/20)


HSPU –> W/1 ab mat under head -> Pike Push ups

Ring dips -> Stationary Dips

BBJO -> 20/16

Cool Down:

Tricep mash on bar – 2 min per arm


Banded tricep stretch – 2 min per side


Hang from pull up bar – 3 min


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