Friday 06/26/26

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. Donkey kicks with band each leg 12 reps

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