4107 Friday 5/30/2025

A
2 min Ride, Row or Ski

2 rds
30 sec Air Squat Hold
30 sec Plank Hold
30 sec Good Mornings (hands behind head, hinge at hip)

2 rds
30 sec Hamstring scoops (reach for toes, stand tall)
30 sec Cat-Cow Stretches
30 sec Spiderman lunges

With empty or light barbell:
2 rds
8 Romanian Deadlifts (hinge to knee, focus on hamstring tension)
8 Full deadlifts

Light build up of weight:
5 deadlifts, slowly increase weight until close to starting weight
(15 min)

B
20 min EMOM
5 min - 4 Deadlifts
5 min - 3 Deadlifts
5 min - 2 Deadlifts
5 min - 1 Deadlift

C
4 rounds
15 Deadlifts (135/95)
12 Hang power cleans
9 Push jerks
-rest 90 sec-

*13 min timecap. Shoot for no longer than 1.5-2 min rounds, scale accordingly