PART 1
Every 1 min for 15 mins:
15/12 Row Calories

This EMOM is here ultimately to get you good and warmed up. It should not be a sprint effort but something you can confidently finish within about :40-:45 seconds of work. The rest should allow you to recover so you can keep a consistent pace here. If you need to modify the reps choose a rep scheme that you are confident you can hit every minute for the duration of the work.

PART 2
Lower Body Eccentric Work
For quality:
2 x 8 L/8 R Eccentric Lateral Lunges
2 x 8 Eccentric Kneeling Heels-to-Butts
2 x 8 L/8 R Tempo Split Squats
2 x 12 L/12 R Single Leg Glute Bridges

Eccentric= 5 sec lowering, regular up
Tempo= 3 sec down and 3 sec up

Upper Body Eccentric Work
For quality:
2 x 5 Eccentric Barbell Rows, pick load
2 x 8 Eccentric Dumbbell Flies, pick load
2 x 6 L/6 R Tempo Single Arm Dumbbell Rows, pick load
–then–
50 Band Pull Aparts
50 Banded High Pulls

This is the second part of today’s workout and we find this to be one of the most valuable days during our deload week. Use this time to help increase flexibility, gain range of motion, and then build strength through that range of motion. The eccentric work is going to help with the flexibility side so it’s important that you are honest with the :05sec lowering phase. A common theme is to often over-extend in the midline for nearly all of the movements which will compensate position. Be sure you are keeping a braced midline so you can get more out of the stretch. The strength work is going to be the tempo movements and the high rep banded work. Focusing on quality position with each one of these movements will be key.

Post Work
1x:
Roll/Smash Upper Back:
:90 sec – 2 min