Thursday, December 30th, 2021

Coach led warm up

Foam roll

Then,

2 Sets:

1:00 Run, Bike, Row, or Ski

10 Good Mornings (Barbell)

10 Leg Swing (Front & Back) / Leg

Part B

1 Set:

10 Deadlifts (Barbell)

5 Up-Downs

5 Deadlifts (30%)

5 Up-Downs

5 Deadlifts (40%)

5 Up-Downs

4 Deadlifts (50%)

5 Up-Downs

3 Deadlifts (60%)

5 Up-Downs

3 Deadlifts (70%)

Weightlifting

Part A.

Deadlift (18 min cap)

3-2-2-2-1-1-1-1-1

Post heaviest weight on Wodify and Whiteboard

Part B.

For Completion:

30-20-10

Laying Bench DB Flys

Seated DB shoulder Press

False Grip Ring Rows

*Heavy as possible on dumbbells

Recovery

2 Sets:

:45 Alternating Scorpion Stretch

:45 Sit & Reach