Warmup
2min Row
20 MB Squat Cleans
2min Stretch
x 3 Rds
Skill/Strength
Deadlift
– Group coaching, focus on form
– time to get nitpicky
Workout
Find your 1RM Deadlift w/ 200m Run between each weight change
– there is no time component to this workout, including runs (just do them)
– goal is to keep excellent form as you progress through the workout
– must finish on a run
– Example: 10 DL – Run – 5 DL – Run – 3 DL – Run – 3 DL – Run – 1 DL – Run – 1 DL – Run – 1 DL – Run…
After Party
Pick two for 6 min total
3min Max Reps of:
– Ball Slams
– Burpees
– Double Unders
– Row Sprint (cal)
May rest between three minute sets
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