A. Posterior Chain Killer
4 Sets for time of:
10 Barbell Deadlifts (135/105)
Rest 30 seconds
6 Glute Raise (See demo video below)
B. Row Row Row Your Boat
200M Rows
6 Sets at 80% effort
Your goal is to keep your time consistent across all sets, within +- 10 seconds.
Rest 2 minutes between sets.
5 Sets of 5 reps Bench Press with Rogue Log
5 Sets of 5 reps Incline Bench Press with Dumbells
5 Sets of 10 Reps Cable Crossover or Dumbell Flys
5 Sets of 8 Reps Skull Crushers
5 Sets of 8 Reps Cable Tricep Extensions
*Accessory Work*
50 Reps Slam balls with 50lb slam ball
*Raise ball to overhead extension, then slam to floor utilizing full core.*
Demo video is below.