August 16th, 2019

Part A repeats week to week. Track these metrics

A. Barbell RDL or SLDL 
4 x 6-12 Reps
***Choose movement “RDL” or “SLDL” based on two criteria: First, whether your mobility can handle the longer range of motion of the SLDL, and second, which one you feel more in your hamstrings and less in your low back.

B. Front-Rack Reverse Lunges
Reps 20-16-12 (alternating, increasing weight)
+ Immediately following the set of 12 reps:
50 Reps Walking Lunges (no weight) *Long strides

C. Landmine Hack Squat
Reps 15-12-10-8
*Use the same weight for all sets; rest only long enough to ensure quality/unbroken sets

D. AMRAP 3 min (Rest 2 min) x 2 sets
Row 30/20 cals (male/female)
Max Reps Ring/TRX Plank Sprawls or Barbell Ab Rollouts

E. AMRAP 3 min (Rest 2 min) x 2 sets
Row 30/20 cals (male/female)
Max Reps V-ups (scale as Reverse Crunches) in remaining time

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