Friday October 19, 2018 - Dead Row Pull Step

October 19, 2018

 

Warmup

4 Sets:

25ft Controlled Bear Crawl

8 KB WoodChop Per Side

4 Burpee

 

 

M1) Deadlift

 

6 Sets: 4 Reps @70% of Heavy 3 Rep w/5 Sec Eccentric Lower

 

M2) 3 Sets: 1: .5 Work to Rest

Option A:

800m Row

20 C2B

10 DB Box Step Over 50/35 p/h

24/20"

 

Option B:

800m Row

12 Pull up

10 DB Box Step Over 35/25 24/20"box

 

Option C:

650m Row

12 Ring Row

10 DB Box Step Over 25/18

20" or Appropriate Height

 

Extra Credit

View Exercise History

3 Sets:

:20 Chin Above Bar Hold or Chin up negative

10 Bent Over DB Row

10 Ring Push or HRPU