2025-12-09

Warm-up
Stretching
500m row

WOD

Strength EMOM + Superset

EMOM x 10: Deadlift (Every Minute on the Minute)
• Odd minutes: 6 Deadlifts @ ~80% of 1RM (225#)
• Even minutes: 5 Strict Pull-ups (or Ring Rows if needed) (some kipping pull-ups)

Accessory Superset – 3 Rounds (Rest 90s between rounds)
• 10 GHD Hip Extensions or Back Extensions
• 10 DB Bench Press (moderate weight, controlled tempo) (40#)
• 10 Bent-over KB Rows per arm (35#)

Time: ~9:50