Friday, January 23rd, 2026 – Deadlift
General Warm-Up
10 Cat Cows
10 Seal To Downward Dog
16 Single Kettlebell Deadlifts
20 Band Row
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift
10 Seal To Downward Dog
16 Single Kettlebell Deadlifts
20 Band Row
Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Deadlift
Accessory
3 Rounds Each Every 2 Minutes On The Minute
1) 6-8 Deep Lunges Per Side
2) 30 Seconds Plank
3) 6-10 Bent Over Db Rows
1) 6-8 Deep Lunges Per Side
2) 30 Seconds Plank
3) 6-10 Bent Over Db Rows
Cool Down & Dismissal
Equipment Break Down And Put Away
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
- Into, If Time -
Pigeon Pose X 30 Seconds Per Side
Lunge Hip Flexor Stretch X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Standing Forward Fold Stretch X 30 Seconds
Deadlift
* Use 90% Of Your 1 Rep Max As Your Working Max
Every 3 Minutes On The Minute
1 Round X 5 Reps @ 50% Of Working Max
1 Round X 3 Reps @ 60% Of Working Max
1 Round X 2 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 75% Of Working Max
1 Round X 1 Reps @ 80% Of Working Max
1 Round X 1 Reps @ 85% Of Working Max
1 Round X AMRAP @ 90% Of Working Max
*Final Set Is An Amrap Minus 1-2 Reps
Every 3 Minutes On The Minute
1 Round X 5 Reps @ 50% Of Working Max
1 Round X 3 Reps @ 60% Of Working Max
1 Round X 2 Reps @ 70% Of Working Max
1 Round X 1 Reps @ 75% Of Working Max
1 Round X 1 Reps @ 80% Of Working Max
1 Round X 1 Reps @ 85% Of Working Max
1 Round X AMRAP @ 90% Of Working Max
*Final Set Is An Amrap Minus 1-2 Reps