Warm-up
2:00 bike or row
then..
3 sets
5 Pike Push-ups
10 Squat Therapy
:20 Hollow Hold
5 Beat Swings
Weightlifting
Paused Front Squat (1 Paused Front Squat + 1 Front Squat)
E2MOM for 6 sets
*Build through sets
Accessories
E2MOM for 2 sets of each
Station 1 – 25 Unbroken RDL
Station 2 – 10 Dbl KB/DB Push Press + ISO hold for the remainder of the first minute
Station 3 – 10-12 Strict T2B or Straight Leg Raises
Station 4 – 15 Band-Resisted Straight-Arm Lat Pulldown
Station 5 – Accumulate 60 sec Hang or Paralette L-sit or L-sit progression
Romanian Deadlift (2×25)
