Workout of the Day

<p>1. 7s</p><p>2. Hip halo</p><p>3. Barbell Prep</p><p>2 Sets<br />10 Prone Is, Ts, &amp; Ys (no weight or very light plates)<br />10 Single Arm Press (each side, moderate)</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>8 minutes moving through: <br />1:00 row (easy to moderate)<br />1:00 Run (easy to moderate)<br />50 single unders</p>

<p>9 Barbell Strict Press @ 7/10 RPE<br />7 Barbell Strict Press @ 7.5/10 RPE<br />5 Barbell Strict Press @ 8/10 RPE<br />3 Barbell Strict Press @ 8.5/10 RPE<br />1 Barbell Strict Press @ 9/10 RPE<br />*7 Double Dumbbell Push Press (heavy) after each set.</p>

<p>In a 7 minute window<br />800m row<br />400m Run<br />Max Double Unders in the time remaining<br /><br />-rest 3 minutes-<br /><br />For Time: <br />Total Double Unders from workout above<br />400m Run<br />800m Row</p>

<p>3 Deadlift @ 9/10 RPE<br />3 Deadlift @ 9/10 RPE<br />3 Deadlift @ 9/10 RPE<br />3 Deadlift @ 9/10 RPE<br />3 Deadlift @ 9/10 RPE</p><p>3 Sets<br /><br />20 Double Dumbbell Pulse Bulgarian Split Squat (pulse at the bottom of each rep) (10 each leg) <br /><br />20 Double Dumbbell Alternating Chinese Row w/Pause at the top of each rep <br /><br />5x 1 Dumbbell Chest Fly + 3 Dumbbell Bench Press</p>