Timberwolf Fitness Roseville – Power Hour

Warm up- 2 rounds

2 rounds of the following:

wall sit x 40 second holds

Dumbbell reverse lunge x 5 on each leg

Dumbbell RDL x 10 reps

Back Squat (Weightlifting Variable Reps & Sets)

Deadlift (Weightlifting Variable Reps & Sets)

Stiff leg deadlift (Checkmark)

2×7 at rpe 7-8 (roughly 75% of your top deadlift set)

Pump work

2 rounds of the following:

bent knee Copenhagen plank x 25 seconds on each side

Single leg hip thrust with dumbbell x 8 each side

Walking lunges with dumbbells x 8 each side