Friday- August 30th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Inchworm x 10

*Deadlift- warm-up to workout weight

A.“Go Fish”

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

B. 3 Sets of:

-Barbell Hip Thrusts x 6 @21X1 (heavy)

-Banded Face Pulls x 15 @1010

-Hollow Hold x :60 (accumulate if needed)

C. Buy-Out

Glute Smash x 2:00 each

Lat/Pec/or Spine tissue smash w/ball x 2:00 each