FrictionCrossFit – Powerlifting Club

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Warm-up

20 Double DB RDL

20 Box Jump

+

T Spine

Pigeon Pose

Box Hamstring Stretch

Deadlift (5-3-2-1-1-1-1… climbing to max effort Attempt)

Bent Over Row (15-12-9, climb)

Metcon (AMRAP – Reps)

AMRAPx5:00

Tire Flip

Hypertrophy

x3

20 Back Rack Calf Raise 135/95

15/leg Band Hamstring Curl

10/leg RDL, climb

Core

3x:30 GHD Hip Ext Hold