Workout of the day

12 Min  (week 3 / 6)

4 Sets:
6 Deficit RDLS (2 second negative each descent)
5/5 Gorilla rows

Rest 90 sec between sets

Use a 2-3'' deficit, the bar should be a moderate weight. The focus is a deep stretch without compromising position. Control your descent, and actively squeeze your glutes and hamstrings to stand back up.
Increase weight from last week.

Gorilla row - Press into the ground with the non pulling arm avoiding twisting at the hips row the KB into your rib cage.

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For time: (10 min cap)

30 DB Farmer hold Box Step-ups
20 BJO 20"/24"
15 BBJO 20"/24"

DB Weights:

L1: #20/30 x 2
L2: #30/40 x 2
L3: #35/50 x 2

* Step down from the box for the BJO

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30 on / 30 off x 3 Row

Bicycle Crunches
Plank shoulder taps
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