1.) 20 min to establish 1RM Back Squat
-Don’t repeat a current personal record. Go at least 1lb over!
2.) 5 rounds for time
:30 bar hang
100′ farmer carry with 2 dumbbells (you choose weight)
40′ HSW
*3.) 3 Rounds
10 Reverse Hyper
10 SLOW Good Mornings 75/55lb
5 Deficit Deadlifts @ 60% (Stand on 45lb plates)
-Don’t repeat a current personal record. Go at least 1lb over!
2.) 5 rounds for time
:30 bar hang
100′ farmer carry with 2 dumbbells (you choose weight)
40′ HSW
*3.) 3 Rounds
10 Reverse Hyper
10 SLOW Good Mornings 75/55lb
5 Deficit Deadlifts @ 60% (Stand on 45lb plates)
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Emma Waack
250# Back squat (25#PR)
12:10 (shoulder taps, 50# farmer carry); 7:15 workout w/crew
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