Monday 1-15-24

Pulling and Single Leg Strength

4 rounds

3-5x Paused pull-ups with 3 sec negative (1 sec pause chin over bar)

Rest 30 sec

8/8x single leg landmine RDL

Rest 2 min

Conditioning

3 rounds of 5 min AMRAP

10x Dual DB deadlifts

10x burpees over DB (lateral jump over)

25 sec hollow hold

20/15x cal row 

*Rest 90 sec between rounds and pick up where you left off

Recovery

Passive hang

T spine rotations