Workouts Occur Wednesday @ 6am and Sunday @ 9am EST

Warm-Up & Mobility
3 Rounds
12 Alt Cossack Lunges (6 per side)
6 Jump Squats
6 Alternating T-Pushups

Coach Stretch
Upper Body Stretch

Movement Review

Strength

Deadlifts
5 Sets
5 – 10 Tempo Deadlifts (3,1,x,1)
Rest 1:00-1:30 between sets

Bent Over Row
1 Max Set
4 sets of 5 @ 60-70% of Max Set Rep Count)
Rest 90 secs btwn sets

Please be sure note the reps and weight used in the comments.

Conditioning
5 Rounds for Time
30 Jumping Air Squats
20 Bodyweight Lunges
10 Updowns

Please be sure to note your time for the workout in the comments.

Cool Down

Zoom Meeting Link
https://us02web.zoom.us/j/7201831502