TEMPO PRESS / TEMPO STIFF-LEGGED DEADLIFT SUPERSET*

A1) Tempo (31×1) Press:
3 x 6

Heavier than last week.

A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 6

Heavier than last exposure.

*Warm up and then perform a set of Presses, followed by a set of Stiff-Legged Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.

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Exposure 8 of 8

Every minute on the minute x 18 (6 each)
1) 15 Strokes for Max Cals on the C2 Erg
2) 20 Second Ring Support
3) 30 Second Hollow Hold

Focus on a mature shoulder and elbow position on the rings. If you can’t hold for 20 seconds straight break it up into 2 sets of 10 seconds with a 5-10 second rest.

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