I. General Warm-up
2:00 Row or Bike
10 GHD Hip Extensions or PVC Goodmornings
2 Figure-4+Lunge+Reach OH/side
10 Barbell Deadlifts
10 Hanging Scap Depressions
15 minutes to build to 1RM
**Benchmark Series Workout Retest-180820**
10 minutes to build to heaviest set of 3 Strict Weighted Strict pull-ups
10 minutes to build to max effort set of Unbroken Strict Pull-ups
10 minutes to build to max Unbroken set strict banded pull-up or ring row
III. Workout of the Day
Max Effort 1,000m Row OR 50/40 Calories Bike For Time
PERCEIVED INTENSITY – 9/10
First off, starting with a DL max to get a baseline measure for our next strength cycle. Stay in good positions!
Following, deadlift, we will hit our strict pull-up strength Benchmark. Try to build from our last cycle.
Finally, we will finish up with a tough max effort bike/row. Go hard and get after it!
IV. Accessory, Recovery, Community
Wall V-sit 3:00
V. Supplemental Work
8 minute EMOM:
Min 1- 10 GHDSU
Min 2- 10 GHD Hip Extensions