Recommended Warm Up (10 Minutes):
10 Goodmornings (pvc)
15 Kettlebell Swings
10 Romanian Deadlifts (barbell)
Toes to Bar
Dumbbell Bench Press (70/40#)
*This workout should be in the 8-10 minute range. The dumbbell bench should be no more than 3 sets per round. For larger classes we had one person start on the TTB and one person start on the bench.
Deadlift (20 Minutes)
*Work up to a heavy set of 3. Touch and go!
Every :30 for 6 Minutes (12 Sets)
5 Deadlifts @ 60% of 1RM
*These should all be touch and go. Some good volume for the day here.