Row + Deadlift + Plank Hold

Front Squats

Athletes will spend 14 minutes working on sets of 3. This is a DELOAD WEEK so no belts or lifting shoes. Focus on quality reps and good position. Quality sets!


Every 2 minutes for 18 minutes

From 0:00-2:00 Row 0:90 seconds for max calories
From 2:00-4:00 5 Deadlifts (245/175)
From 4:00-6:00 Hold plank for 0:60 seconds
Repeat for a total of 3 cycles

*Athletes may increase intensity by loading the deadlifts to 315/225 and either extend the plank to 0:90 seconds OR weight the plank (25/10#). You must discuss this with your coach beforehand.