Workout of the day

12 Min: (week 2 / 6)

3 Sets:
6 Deficit RDLS slow and controlled
6 Wide grip pull-ups

Rest 90 sec between sets

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

The goal is to target the upper back with the wide grip, Lean back and look up to the ceiling thinking about getting your chest to the bar to help put the workload on your back.

‍

3 Rounds for time:

18 KB SDLHP
21 RKB Swings
18 KB Single-arm push-Jerks

KB Weights:

L1: 10/ 16 KG
L2: 12/20 KG
L3: 16/24 KG

3 Sets:

8 Hanging leg raises
6 Dragon flags 3-5 sec Descent