The Romanian Deadlift again.
I have posted this picture before (its Sam) it’s the origin of the RDL Vlad, a movement he made up.  I want to just talk about this movement real quick.  Attending the seminar, i was excited to finally get a good coach to tell me how to do this, after all these years I have been unsure, looking at videos analyzing the movements, but now we got it.  Steve and I finally don’t have to argue (we argue a lot hehe) about depth, weight, and placement.  Your coaches will be showing how to do it the proper way, remember we use this movement to supplement the deadlift, and to get your hamstrings JACKED.  After you get jacked you can get a tan, then well anything after that.

Lets Do it!

Part A:
Three rounds not for time:
RDl———————————-5 reps

Side plank——————————–45 second hold each side

One arm press————————————–8 reps

Part B:
15-12-9
kettlebell swings (heavy)
GHD sit ups
Wall Balls