x5-10 BB RDL & RING ROWS
A) Prime and Prep
Perform 3 Rounds:
8/8 SA DB Renegade Row w/pause
12/12 SA DB March
10/10 Plyometric Split Squats
B) Barbell RDL + Ring Rows
1/2 Warm up sets
3 Working sets of 5-10
RPE – 6
TEMPO – 3:1:1:1
Rest 2:00
30″ Rest to change
C) Accessory Volume
x3 Rounds
Rest 60”
10-15 DB Alternating Bent over row (holding in end position)
8/8 DB Single leg RDL
20-30″ Hollow Hold
D) Breathe and Brace
Every 40″ x12 rounds (8 minutes)
30″ DB Alt. Reverse Lunges
[10″ Rest]
30″ Push Ups (maintain high plank at least)
[10″ Rest] …