DATE

RX
5 rounds for time:
15 deadlifts (155/225 lb)
:30 hanging L-sit hold

INTERMEDIATE
5 rounds for time:
15 deadlifts (125/185 lb)
:20 hanging L-sit hold

BEGINNER
5 rounds for time:
15 deadlifts (95/135 lb)
:30 hanging tuck hold

TIMECAP: 14 Min

DYNAMIC WARM-UP | 8:00
2 sets:
:20 of work/:10 of rest
PVC good mornings
PVC pass-throughs
Hollow rocks
Dive-bomber push-ups
Scap pull-ups
Up-downs to a target

DEADLIFT REVIEW | 8:00

PRE-WORKOUT STRENGTH | 10:00
EMOM 8:
1 deadlift
– Rest with the remaining time in the minute.
– Increase load across as many sets as possible.

2 sets:
5 deadlifts
:10 hanging L-sit hold

STRETCHING | 6:00
Accumulate:
1:00 foam roll low back
1:00 piriformis stretch/side

your
SCORE

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