WARM-UP
EVERY 2:00 FOR 4 SETS
:30 Max Up-Downs
5 Slow Barbell Jefferson Curls
5/5 SA Ring Rows
5 Scap Pull-Ups
5 Strict Knee Raises
In the remainder of time perform some sort of mobility. Preferred are Cat Cow, Groiners, Bootstraps, Moose Antlers, or some sort of Banded Mobility
WORKOUT
EMOM x 21 MINUTES
MIN 1 – 5 Touch and Go Deadlifts (As Heavy As Possible)
MIN 2 – 15 Burpees
MIN 3 – Max Reps of Complex: 1 Pull-Up + 1 Knee Raise
(Score is Total Reps)
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Back + Hamstrings
(No Measure)