2 sets:10 banded good mornings20 banded side steps (moving right)20 banded side steps (moving left)2 sets:5 elbow-to-instep/leg5-10 step back lunges/leg5-10 single-leg toe touches/leg3 sets::30 row (conversation pace):20 row (moderate pace):10 row (fast pace)- No rest between efforts.
- RX - 5 rounds for time of:15/18-cal row12 deadlifts (105/155 lb)9 hang power cleans
- INTERMEDIATE -5 rounds for time of:12/15-cal row9 deadlifts (75/115 lb)6 hang power cleans
- BEGINNER -5 rounds for time of:10/12-cal row8 deadlifts (35/45 lb)6 hang power cleans
- MASTERS 55+ -5 rounds for time of:15/18-cal row12 deadlifts (75/115 lb)9 hang power cleans
Post-workoutAccumulate:2:00 weighted plank hold
1 set:1:00 standing pike stretch (legs narrow)1:00 standing pike stretch (legs wide)1:00 double-forearm stretch
5 rounds for time of:18 single-DB step-ups (20/24 in) (35/50 lb)15 double-DB deadlifts (35/50 lb)12 double-DB hang power cleans