Name: Playbook - Miranda Criner - 6 rounds for time
Uploaded: 2022-11-15T21:13:04.472Z
Duration: 25 min
Description: 6 rounds for time

Get those timers and get ready to work for six sweaty, but awesome rounds! 

The goal is to work as fast as you can between all five moves. FORM COMES FIRST ALWAYS! 

Take the breaks you need and push when you can!

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Pick up the bar and pull up to chin height, leading with the wrists 
- Maintain a tight core throughout the movement - Lower the bar down with controlled movement

Barbell sumo high pull

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar laterally

6 rounds for time

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