Thursday- June 8th

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

3 rounds

1- Romanian Deadlift x 8 (4 sec. ascent)

2- Barbell Hip Thrusts x 8 (https://www.youtube.com/watch?v=SEdqd1n0cvg

https://www.youtube.com/watch?v=NOnbakeElAQ

slow + controlled)

3- Supine Ring Rows x 10 (slow + controlled)

rest 60 seconds between sets

Performance

Deadlift

1- 8 reps @50%

2- 6 reps @ 60%

3- 4 reps @70%

4- 2 reps @80% 5- 2 reps @90%

rest 2-3 minutes between sets

touch-n-go if possible

WOD

21-15-9

Deadlifts (225/155)

Burpees (face bar, jump over barbell)

Optional:

2x100m

Sled pushes

Group Cool-down

Foam roll

Stretch and hold for 60 seconds each: glutes, shoulders, hamstrings

Socialize

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