Friday- June 23rd
Weekly Group Warmup
Strength/Accessory Work: (pick one)
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!
50 Barbell Thrusters (45/35)
Stretch and hold for 60 seconds each: hamstrings, quads, hips