Dead Row Jump


Dead Row Jump

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness


Hamstring mash with lacrosse ball (1:00 each hamstring)

Start high towards the glutes, and extend/flex your knee as you work closer down to the knee.

Banded Hamstring Stretch – 1:00 each side

Pigeon Pose – 1:00 each side

Dead Row Jump

Metcon (Time)

21 Deadlifts, 42 Calorie Row, 84 Double-Unders

15 Deadlifts, 30 Calorie Row, 60 Double-Unders

9 Deadlifts, 18 Calorie Row, 36 Double-Unders

Barbell 185/135
Deads – Make sure that you can rep these straight out, if you can’t the bar is too heavy.

Row – think tall and good long pull

Double Unders – take a moment to breath and stay consistent – remember relaxed hands

Metcon (No Measure)

Alternating EMOM x 10

Odd Minites – 200 Meter Run (sc-100)

Even Minutes – 12 GHD Sit-Ups (sc – AbMat)