1) EMOM X 8 Minutes:

• Min. 1 - DB Push Press x 8 @ 30-50/15-35 lbs.

• Min. 2 - DB RDL (Romanian Deadlift, also known as a Stiff-Legged Deadlift) x 8 @ same weight as DB Push Press

*For the DB RDL, you will take the DB's and, with a slight bend the knees, shoot your butt back visualizing that you are trying to touch a wall behind you and, keeping your legs straight, lower the DB's towards the floor. This is a terrific exercise for building strength in the hamstrings and lower back that results in greater strength in the barbell Deadlift, as well as other movements that heavily recruit the hamstrings, such as Snatches and Cleans. The biggest focal point is to ensure that your back stays flat and never rounds over into a turtle shape. You want to go as low as you can take the DB's while maintaining a flat back. They DO NOT have to touch the floor if you cannot get them to the floor without your back rounding over. You will know you are doing these right if you feel a good burn in your hamstrings. In addition, there is no tempo with these, but they should be performed in a controlled manner. Doing these as fast as possible completely defeats the purpose of the exercise.