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A. Deadlift – 3 reps at each weight: 70, 75, 80, 80, 75, 70 %.

B. 1/2 “Cindy”: 10 minute AMRAP of:

5 pull-ups

10 push-ups

15 squats.

Scaled up options may be used if desired: chest-to-bar pull-ups, ring push-ups, and goblet squats.

C. 4 max effort sets of tuck or hollow rocks.

D. 2 max effort side arch holds (on each side). These are like a hollow hold, but on your side. Arms and legs are extended, and pull them off the floor as much as possible.