5 ROUNDS - FOR QUALITY
10 Single Arm Dumbbell Rows on Each Side
:30 Side Plank on Each Side
10 Deadlifts
General Warm Up
3-5min of Cardio of Choice, followed by…
3 Rounds
:15 Hollow Hold - Alligator Roll to - :15 Arch Hold
5 Burpees
Specific Warm Up
This workout is very strength focused, so the specific warm up should be all about gradually ramping up to your working weights for the Single Arm Rows and the Deadlift. Get those GAINZ!
Workout of the Day
5 ROUNDS - FOR QUALITY
10 Single Arm Dumbbell Rows on Each Side
:30 Side Plank on Each Side
10 Deadlifts
Workout Notes
This workout is FOR QUALITY, which means that it is not necessarily meant to be done quickly. The focus should be on the quality of your reps, making them as challenging as possible, but also as technically sound as possible. It’s a great day to move some weight and get strong!
Single Arm Dumbbell Row Modifications
This movement should be accessible to everyone, but if you can’t get to this particular movement today, swap in any pulling motion! This could be Bodyweight Rows, Pull Ups, Barbell Rows, or in a pinch, you can even use a classic Bicep Curl.
Side Plank Modifications
The Side Plank video contains lots of versions of the side plank, so I’m hopeful everyone can get in some kind of side plank. However, if it’s not working for you, you can also use a single arm farmers carry to accomplish the job!
Deadlift Modifications
Whether using a barbell or other implements, everyone should be able to get in some kind of hinge today. If the standard deadlift isn’t working for you today, you can swap in a Single Leg RDL, Kettlebell Swings, or PVC Good Mornings in place of your deadlifts.
Optional Accessory Work
Accumulate 30 Strict Toes To Bar or V-Ups
Cool Down
1-2min of Chest Stretches on Each Side
1-2min of Forward Folds (Each Side if Necessary)
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