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Friday 06/26/26

  • 1 hour ago
  • 1 min read

Warm-Up 3 Rounds

250m Row

10 Glute Bridges

10 Good Mornings

10 Bird Dogs

5 Inchworms


Strength

Deadlift

5 x 5

75-80% effort

Focus:

Bar path

Bracing

Consistent setup


Accessory

3 Sets

A1. Romanian Deadlift x 12

A2. Reverse Hyper or GHD Extension x 15

A3. Heavy Farmer Carry x 100 ft


Workout

For Time

21-15-9

Deadlifts (light/moderate)

Sit-Ups

After Each Round:

100m Farmers Carry

Cap: 15 Minutes


Core Finisher

3 Rounds

30 sec Plank

30-sec Hollow Hold

30-sec Superman Hold



Go Home Stretch

Hamstring Stretch

Figure 4 Stretch

Child's Pose

Supine Twist

Box Breathing

 
 
 

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