A) 1000 m row
B) Amrap of:
15 WB (20/14 lbs)
10 DB Box stepover
5 Devils press (2x15/10)
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
Do not push too hard for first 2 weeks. Just get accustomed to the movement and bracing with a slightly rounded spine!
4'' def. / slightly wider grip than Clean Grip / controlled ecc. and no TNG
4-6 Barbell Bench Press
4-6 Barbell Bench Press
4-6 Barbell Bench Press
@RPE 8-9, if this is your first week start the first set a little bit more conservative - controlled eccentric and 1sec. pause on chest.
10-15 Chest Supported Incline Dumbbell Row
10-15 Chest Supported Incline Dumbbell Row
10-15 Chest Supported Incline Dumbbell Row
@RPE 8-9, if this is your first week start the first set a little bit more conservative - controlled touch on the Bench
400m Farmers Walk (In as few sets as possible)