
Ron"s a machine!
Dynamic Warm-Up
Get the body moving!
skill deadlift and find starting load.
Deadlift 10.5.3.1.1.1.3.5.10
10 @ 50% max
5 @ 65% max
3 @ 85% max
1 @ 90% max
1 @ 95% max
1 @ 100% max or new PR!
500m Row
Max Effort 500m Row
Ron"s a machine!
Dynamic Warm-Up
Get the body moving!
skill deadlift and find starting load.
Deadlift 10.5.3.1.1.1.3.5.10
10 @ 50% max
5 @ 65% max
3 @ 85% max
1 @ 90% max
1 @ 95% max
1 @ 100% max or new PR!
500m Row
Max Effort 500m Row