Monday 12-4-23

Posterior/Pulling Strength

5 Rounds

8-8-6-6-5 

Deadlift

30 sec rest

Strict Pull ups

Rest 2 minutes

Conditioning

(a) 8 min AMRAP

12/10 cal Echo bike

8/8x Alternating DB Gorilla rows (put them on a plate to raise them up a little)

8x DB Cleans

2-3 minute rest / transition

(b) 8 min AMRAP

12/10 cal row

8/8x Staggered stance KB RDL

8/8x half kneeling DB Chops

Recovery

10/10x Dynamic Adductor 

10x Jefferson Curls