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
3 comments
Deadlifts
5 Sets – 2 @ 30# (10 reps), 3 @ 60# (7 reps)
Bent Over Row – 4 sets @ 35#
Metcon (5 rounds) – 11:31
Deadlifts
5 Sets – 2 @ 95# (10 reps), 3 @ 140# (7 reps) barbell
Bent Over Row – 2 sets @ 95# 2 sets @ 115#
Metcon (5 rounds) – 14:14
Dead Lifts – 60lb dumbell
Rows – 40lb dumbell
Conditioning completed 16:00:32