MONDAY 200504


Row 3 minutes at casual pace
20 waiter Bows
10 Box step ups
Row 2 minutes at a run pace
10 empty Barbell deadlifts

Gather some weights to begin building in load to a working set of dead-stop deadlifts

Deadlift: dead stops

Every 2 minutes for 6 sets for 12 minutes:

4 reps of Deadstop Deadlifts holding a challenging weight across all sets

*each rep you will reset your grip on the floor

FITNESS 200504

3 Rounds for Time
-Row 500m
-12 Heavy KB Swings
-21 Box Step Ups

15 minute cap.


3 Rounds For Time
•Row 500m
•12 Deadlifts (bodyweight)
•21 Box Jumps (24”/20”)

At Home Warm up

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row
30 seconds of Alternating Scorpion on the floor
30 seconds of Lunges
30 seconds of Alternating Cossack Squats
30 seconds of Superman Hold
30 seconds of Divebomber Push-ups
30 seconds of Inchworm Walk + Scap Push-Up + Push up
30 seconds of Shoulder Taps
60 seconds of rest

Squat Hold and Plank

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 20 minutes (4 sets of):

Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3 sec descend
Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3 sec descend
Station 3: 45 seconds of Handstand Hold OR Front Leaning Rest
Station 4: 16-20 Alternating Dumbbell Snatches OR Kettlebell Swings
Station 5: 45 seconds of Prone Plank from Elbows

Tabata Situps

Tabata Situps

20 sec work and 10 sec rest


Cobra Stretch to open hips and Abs
Couch Stretch
Calf Stretch on the wall

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