Monday, October 7th, 2024
Strength
Every 2:30 x 5 Sets
4 Segmented Deadlifts @ 70%
*3 Seated Vertical Jumps after each set
Time Trial
For Time
500m Row
Optional Accessories
16:00 EMOM, For Quality
Minute 1 – 15 Weighted GHD Hip Extensions
Minute 2 – 6/6 Half Kneeling Perpendicular Medball Throw
Minute 3 – :40 GHD Russian Twist
Minute 4- Rest
