Strength
A1 – Deadlift
-4 x 4 @80% 1RM
*deadstop; 3 sec to lower bar every rep
A2 – Side plank rotations
-3 x 8/side
Workout
8 min AMRAP
8 Single DB renegade row* (45/30)
8 Weighted step ups (45/30 – 24/20”)
*All reps are total
*Alternate arms on the RR; split up the step ups to do 4/4 per leg
Mobility
QL Rig stretch – 1 min/side
Pigeon stretch on box – 1 min/side