PERFORMANCE 

Warm-Up.

Complete rounds of 12, 9, and 6 repetitions for quality of:
Calorie Row
Dive-Bomber Push-up

Followed by…

Three sets of:
Banded Good Morning x 20 reps
Seated Pike Double-Leg Lift x 20 reps

Then…

A.

Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 45% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds

Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about 45% of your 1-RM Deadlift tension at lockout.

B.

For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)

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Artur
Artur
February 23, 2023 10:49 pm

12:08
1000m row
Knees ti elbows
20kg dumbells

Gabe
Gabe
February 21, 2023 3:28 am

A. 165 .. 25lb db
B. 8:20
No toe to bar 50 vups, 20inch box with 55lb db

Mike Slagle
Mike Slagle
February 20, 2023 2:19 pm

Done at 205 with a short blue and red band.

This got tough towards the end!

B. 11:17
More abs were still sore from the 50 on Saturday!

Good work friends!

Charmaine Lightfoot
Charmaine Lightfoot
February 20, 2023 10:23 am

Dl 120lbs

9:12

Andres Subero
Andres Subero
February 20, 2023 10:02 am

A. ☑️
B. 11’05’m

Candy Olkey
Candy Olkey
February 20, 2023 4:05 am

A. E3M for 12 min Banded Deadlift x 10 – 85#,95,105,115 (blue band) Weighted Prayer Stretch x 60s @ 15# DB ***After the first 2 rounds I figured out that my elbows were flaring outward and once I pulled them in (aligned with my shoulders) then it really hit the lats and all those muscles not just the shoulders B. For Time – 12:09 1000m Row – 4:24 50 T2B – 25/10/10/5 30 DB Box Step Overs @ 20″/35# DBs – 10/10/10 ***Thought about switching out the T2B for V-ups since I just did the open workout yesterday, but what… Read more »

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