Warm Up
3 SETS (6:00 CAP)
5 Slow Bodyweight Good Mornings
10 Alt. Reverse Lunges (deep step back)
5 Slow “Descent” Deadlifts (Start w/ Light Weight, Add Each
Round)*
10 Scap Pull-Ups
*Trace body with bar under a controlled descent each rep.
-Walking Rest & Add Weight b/t Sets
Skill
10-10-10*
Deadlift
*Start light build to moderate.
Workout
AMRAP x 13 MINUTES
6 Deadlifts *
:30 Deadlift Hold
12 Wall Ball Reverse Lunge
12 Pull-ups
*Deadlifts must be unbroken