Friday- June 23rd

Weekly Group Warmup

Strength/Accessory Work: (pick one)

General Fitness

3 Rounds of:

-Deadlift x 6-8 reps (3 sec. ascent)_

-DB/KB Bench Press x 8-10 reps (slow +controlled)

-Plank from elbows x 45 sec.

rest 45 seconds between movements


4 Rounds of:

DEADLIFT x 5 reps @75%

rest 2-3 minutes


-NIGHTFALL COMPETITORS: Go home and rest up!


for time:

Row 1000m

50 Barbell Thrusters (45/35)

30 Pull-ups


Foam Roll

Stretch and hold for 60 seconds each: hamstrings, quads, hips


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