Wednesday, May 18, 2022

A.Tempo Sumo Stance Deadlift

3030 Tempo x 5 reps x 4 sets with :90 seconds rest between,

B1. Weighted Ring Row

10RM here in 3-4 sets @ RPE of 7

rest as needed

B2. DBL Kb "Stiff LEG" Deadlifts

15 x 3 sets

B3. Banded Lat PullDowns

18 reps x 3 sets

**Last 6 reps make sure to hold your end range of motion for the squeeze

B4. DB "Death March"

50' Death March x 5 sets

rest as needed

C1. Hanging Knees to Elbows (Strict)

3 sets x 12-15 reps

C2. Quadruped Hip Extension

30 each hip x 4 sets

rest as needed

grab a db for this

D. Back extensions

15 x 3