Name: Playbook - Richie Van Houten - Week 4 Challenge
Uploaded: 2021-11-11T18:54:20.724Z
Duration: 45 min
Description: Week 4 Challenge

5 Rounds for Time

Rower - 200 meters
Double Unders - 20 Reps
BB Deadlifts. 10,8,6,4,2

Rower

20 reps of Double Unders

First find your rhythm with single jumps. 
Spring on your toes
Speed is in your wrist with the rope. 

Twice around in one jump
20 reps is 1 set.

Double Under Countdown

Weight is equal to your body weight. 


-Stand with your mid-foot under the bar
-Hold the bar with both hands keeping a neutral spine
-Pull the slack out of the bar
-Pull the bar up keeping your body tight
-Engage your hamstrings & flutes as you go up
-Reach full extension

Barbell Deadlift

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