WARM UP – MOBILITY
2 min Row or Bike
15-20 Banded good mornings
8-10 Bench dips + 15-20s dip extension stretch
90s plank rotations (30s: front / side / side)
Review / warm-up staggered stance RDL’s with empty barbell
Every 3:30 x 4 sets:
8/leg x Staggered stance Romanian Deadlift @2,1,1,1
– rest ~10s –
6-10 Strict ring dips (or Bench/box dips) @2,1,1,1
Keep the DL feeling light and smooth, focusing on your hip hinge, keeping you back flat and core tight.
Don’t bring the plates to the floor if you don’t have the flexibility for it.
604 at home: 6-10/leg Single leg RDL if you only have a light weight + chair or ledge dips.
START YOUR ENGINES
Complete 4 rounds of:
3 min AMRAP / 90s rest:
15 Russian KB swings (24/16kg)
12 Goblet hold KB box step-ups (6/leg alternating)(24/16kg. – 20″)
9 Hand release push-ups
Pick up each 3 min interval where you left off the last for one (Rounds + Reps) score at the end of the 4 sets.
(Post scores to Zen Planner App)