STRENGTH
- A] DEADLIFT EMOM X10 MIN LADDER DOWN
- EVERY MINUTE ON THE MINUTE DEADLIFT LADDER DOWN
- MINUTE 1: X10 REP @ 60%
- MINUTE 2: X9 REPS @ 60%
- MINUTE 3: X8 REPS @ 60%
- MINUTE 4: X7 REPS @ 75%
- MINUTE 5: X6 REPS @ 75%
- MINUTE 6: X5 REPS @ 75%
- MINUTE 7: X4 REPS @ 80%
- MINUTE 8: X3 REPS @ 80-85%
- MINUTE 9: X2 REPS @ 85-90%
- MINUTE 10: X1 REPS @ 90-95%
- B1] SINGLE ARM DB ROW 4X10
- B2] BAND GOODMORINGS 4X20
- C1] PULL-UPS 4X8
- C2] BENT OVER BAND PULL-APARTS 4X20
FINISHER
- PARTNER MAN-MAKERS
- LADDER UP AS MANY ROUNDS AS POSSIBLE IN 10-12 MINS (+1 REP EVERY ROUND)
- DUMBBELL MAN-MAKER (DB PUSHUP+DB RENEGADE ROW+DB CLEAN TO PRESS)
