Part 1. Not for time, 3 Supersets:
15- Romanian Deadlifts (moderate load)
300m light row/skierg
25- Abmat Sit-Ups holding a 10# plate or dumbell across chest
30- Banded pull-a-parts
Rest as needed between sets, but aim to keep it below 90 seconds. On the Romanian deadlift, the bar does not touch the ground – instead the athlete controls the change of direction. Only go as low to the floor as our positioning allows… if our back starts to move into flexion at the slightest, we’ve gone too far.
Part 2. in as few sets as possible
50- Glute Bridges