WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

Add in 2-3 sets of any specific movements to warm yourself up for hinging and upper body pulling (kettlebell swings, band pull aparts, plate ground to overhead, etc.)

CIRCUIT 1

Notes

  • Make sure you adequately warm up to sumo deadlift. Start with a set of 10 with the bare bar, then add weight and decrease reps to 8, then begin your working sets of 4x5

4x5 Sumo Deadlifts

4x10 Inverted Barbell Rows

CIRCUIT 2

4x5 Pull Ups or Seated Barbell Pull Up

4x10 Good Mornings

CIRCUIT 3

00:30 On/00:15 Off: 5 Rounds

Band Pull Aparts or Plate Bent Over Row

Hollow Hold

Good Mornings (#45/35)

Superhero Hold

Notes:

  • Complete 00:30 of each movement with 00:15 of rest between each movement. Complete a total of 5 rounds

  • Suggested weight written as (Male/Female) - Adjust load as needed

Band Pull Aparts

Good Mornings

Hollow Hold

Superhero Hold