Wednesday 4/22/2026

Three sets of:
12 Romanian Deadlifts @ 30-40% of 1RM Deadlift
Rest 30 seconds
30 Second Banded Pallof Hold (each side)
Rest 2-3 minutes between sets

Four rounds for time of:
400 Meter Run or 500 Meter Row
100 Foot Farmer Hold Walking Lunge (35/25lbs)
200 Meter Run or 250 Meter Row
10 Devil's Press (35/25lbs)

Goal = < 22 minutes
Cap = 24 minutes

* No Rx+ Loading today, weights are meant to be light to keep movement faster and intensity higher.