Thursday 9.20.18


Buy in:Deadlift prep. Hip circle walk forward backward side to side. Hip thrusts with hip circle. Birddog (aka quadruped extension), Cat/cowmel. Mobilize.

Deadlift: 5 sets of 3 reps progressive loading. No touch and go reps.

Complete 5 rounds for time of:

3 Handstand Push Ups

6 Chest to Bar Pull-ups

9 Sumo deadlift high pulls (63/95)

10 minute time cap

Mike Alley1 Comment