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FRIDAY 10.25.19

LIFT + MOVE
Every 4:00 x 5 Rounds:
500M Row
5 Deadlifts @ 70-75% of your 1RM
Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. Choose the right weight and this is nasty.

Be sure to get that row done between 1:45-1:50 for men and 2:00-2:10 for women. Or something that is challenging, yet repeatable. Should not fall off more than :05.

CORE
A fun Ab piece I want everyone to do!
3 Rounds:
1:00 Plank Hold
Immediately into;
20 Russian Twists with 30/20 DB
Immediately into;
10 Barbell Sit-Ups 45/35
--Rest 1:00 --
SCALE the Barbell if needed! 


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