Popeye II

Updated: Jan 27, 2020

Warm up:

200 m Run/Row

3 Yoga Worms

5 Lunge Twists (R+L=1)

Arm Circles


Then complete one of the following options-*

Option 1 > 3 Months:

5 Rounds-

20 Deadlifts 95/135

10 Pullups

400 m Run/Row


Option 2 < 3 Months:

4-5 Rounds

20 Deadlifts 65/95

10 Pullups

400 m Run/Row


Option 3 < 1 Month:

3 Rounds

10 Deadlifts 45/65

5 Pullups

200 m Run/Row


*Please scale the weight with those deadlifts! If you are unsure where to begin, please start with a lighter bar and work your way up to a heavier bar once you feel more comfortable. This is not a timed workout.


Cool Down:

T-Spine with Foam Roller

Child's Pose with grip stretch

Lower Back and Piriformis Stretches

QL Stretch


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