Thursday, September 15th, 2022
General Warm-Up
Every 3 minutes on the minute x 3 rounds
30 second superman hold
10 scap push-ups
12 air squats
10 glute bridges
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks
30 second superman hold
10 scap push-ups
12 air squats
10 glute bridges
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
Deadlift demo/progressions/teaching
Deadlift warm-up/practice/form checks
Strength
Every 1:45 minute on the minute x 8 rounds
Deadlift x 6 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 5 reps or beat it
Deadlift x 6 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 5 reps or beat it
WOD
Workout Format
5 rounds
10 devil press (50/35)
20 DB squats (50/35)
10 devil press (50/35)
20 DB squats (50/35)