POSTERIOR CHAIN
STRENGTH
- A] DEADLIFT 3X10 + 1X MAX REPS
- B1] SINGLE ARM LANDMINE ROW 4X8 EACH ARM
- B2] BAND PULL-APARTS W/ 5 SEC HOLD 4X10
- C1] WEIGHTED BACK EXTENSIONS 4X10
- C2] SINGLE ARM STRAIGHT ARM LAT PULLDOWN 4X10 EACH ARM
FINISHER
AS MANY ROUNDS AS POSSIBLE IN 10 MINS
- 12 DUMBBELL BENT OVER ROWS
- 14 BURPEES
- 16 HOLLOW ROCKS
- 18 AIR SQUATS
- 20 SIT-UPS
