TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

4 Rounds:

30 Seconds Spiderman + Reach 
30 Seconds Inchworms 
30 Seconds Right Arm Waiter Deadlift (LIght Weight)
30 Seconds Left Arm Waiter Deadlift (Light Weight)

2 Rounds of Barbell Warmup
5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Romanian Deadlifts 
5 Front Squats

SKILLS & SPECIFIC WARM UP

Deadlift

100 Meter Run 
5 Deadlifts (Workout Weight) 
5 Box Jump Overs 
5 Toes to Bar

CONDITIONING

“BETTER TO DIE”

Buy-In: 1 Mile Run

21-15-9:
Deadlifts #92/65
Facing the Bar Burpees
Toes to Bar

Cash-Out: 1 Mile Run

SUBSTITUTIONS

Run

2000/1600 Meter Row  
160/115 Calorie Schwinn Bike 
3200 Meter Bike Erg