TUESDAY

Warm-Up:

2:00 minute Machine

:40/:40 Active Scorpion Stretch

:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 Alternating Active Pigeon Stretch

2 Sets

10/10 Single Leg Barbell Romanian Deadlifts

10 Sumo Stance Good morning @ 3311 Tempo

Core / Primer

4 Sets, For Quality

5 Glute Bridge w/5 sec Pause at Extension

10 Alternating Hollow Knee Tucks

10 Tall Plank Knee to Elbows

CONDITIONING

For Reps: 5 Sets

3:00 On/1:00 Off

8-10-12-14...

Calorie Echo/Ski/Row

Deadlift

Abmat Sit-Ups

Barbell: 85/57.5kg

*Women start at 6 Calories and increase by 2 each round

Score = Total Rounds + Reps

*You will pick up where you left off each AMRAP.

Objectives / Stimulus / RPE / Workout Strategy

Goal: 6 Rounds

Score: Rounds + Reps

Stimulus: Posterior Chain / Core

RPE: 7/10

Athlete Strategy, Workout Flow and Notes

The workout will build from round to round and we are making our way up the rep ladder with the focus on developing our posterior chain and midline. Watch out for the bike, as it will get sneaky hard here today. The focus on this one will be to keep the bike moderate to allow for a good transition into the Deadlifts and then breath through the sit-ups. Abmat sit-ups are sneaky and will end up really taxing the midline. If you have never gotten an ab pump before this is the style of workout that will definitely get you there.