*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE


1) Every 1:30 x 14 sets:

Odd – 5/side Barbell Suitcase Deadlifts + 10-20 Abmat Sit-ups

Even – 5/side Single Arm Bench Press + 5/side Single Arm Dumbbell Row

Start at moderate loads, and build as deemed fit. For all unilateral movements, perform all reps on 1 side, and then switch to the other.

2) 7 minute Up Ladder:

3 Shoulder-to-Overhead 75/55

3 Ring Rows

Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

3) Ring Row Hold: Accumule 3 minutes

Accumulate 3 minutes holding with the rings right at the chest.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE