EMOM x 8 MINUTES
MIN 1 – 200m Run
MIN 2 – 10 Scap Pull-Ups + Max Knee Raises
MIN 3 – 10 Cat Cows + Max Glute Bridges
MIN 4 – 10 RDL + Max Up-Downs
1×3 @ 80%
1×3+ @ 90%)
4 SETS
10 Toes to Bar
5 Deadlifts (315/205)*
10 Toes to Bar
200m Run
-Rest 1:30 b/t Sets-
*Barbell must be held in double-overhead grip. Bar cannot be slammed to create TNG, must be a smooth touch and return.
(Score is Slowest Set)
KG BB: (143/93)
4 SETS
10 Knees to Chest
5 Deadlifts (205/145)*
10 Knees to Chest
200m Run
-Rest 1:30 b/t Sets-
*Barbell must be held in double-overhead grip. Bar cannot be slammed to create TNG, must be a smooth touch and return.
(Score is Slowest Set)
KG BB: (93/65)
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.
(No Measure)
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 3 of 6 Wendler