Monday - May 1

*Strength/Accessory work (choose one or the other)

General Fitness

Every 2 minutes on the minute (E2MOM) for 3 sets:

1- Romanian Deadlift x 6 reps (slow up)

2- Alternating Cossack Squats x 10 each leg

3- Ring Row x 10 reps (slow up)

4- Side plank x 40 seconds each side

Performance

Deadlift (rest 2 mins. between sets)

1- 55% x 6 reps

2- 65% x 4 reps

3- 75% x 2 reps

4- 80% x 1 rep

5- 85% x 1 rep

6- 90% x 1 rep

*WOD (everyone)

3 Rounds

*400m run

*40 Double-unders/120 single-unders

*20 lunges w/kettlebell in goblet position

*Group Cool-down

Foam roll

Stretch and hold for 60 seconds each: hamstrings, quads, gluteal group (pigeon pose)

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