Pause Deadlifts (2 sec pause 2 inch off ground)



Increase weight ea set

Second instance of the pause deadlift we will do this cycle. Lower sets means aim to go heavier per set this week.



15 Min AMRAP:

2 Cal Row

2 Toe2Bar

4 Cal Row

4 Toe2Bar

etc….increase by two every time you come back to a movement.


Score = total reps + total cals

As with any AMRAP, don’t come out too fast.  Goal is to keep moving all 15 Min.


Scaling Options:

T2B -> Hanging Knee raise -> Lying T2B


Cool Down:

Slow, controlled downward dog to cobra x 15


Banded lat stretch – 2 min per side

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