Prehab

Recommended Warm Up (10 Minutes):

1:00 Bike

10 Goodmornings (pvc)

1:00 Bike

15 Kettlebell Swings

1:00 Bike

10 Romanian Deadlifts (barbell)

MetCon

For Time:

30-20-10

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.

Strength

Deadlift (20 Minutes)

3-3-3

*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.

Skill Work