WARM-UP

1-2 ROUNDS

10 BW Good Mornings

5 Cat/Cows

10 Alt. Deadbugs

5 Jefferson Curls

Into…

2-3 ROUNDS

(TIME PERMITTING)

1:00 Row

5/5 Staggered Stance Deadlifts w/Empty Barbell

10 Glute Bridge-Ups

:30 Glute Bridge Hold

WORKOUT

AMRAP X 10 MINUTES

300/250m Row

10 Deadlifts (155/105)

(Score is Rounds + Reps)

KG BB: (70/47.5)

POST WORKOUT STRENGTH

7X3

Deadlift*

*Use the Same Mod-Heavy or Heavy Weight for All Sets (Score is Weight)