Friday- July 21st

Weekly Group Warmup

Strength/Accessory Work

General Fitness

4 sets of:

1- Romanian Deadlift x 6-8 reps w/3 sec. ascent

2- Single-Arm KB Row x 6-8 reps

3- Plank Hold x 30-45 seconds

-rest 45 seconds between movements

Performance

DEADLIFT

1- 5 reps @ 50% of possible 3RM

2- 3 reps @ 75 % of possible 3RM

3- 2 reps @85% of possible 3RM

4- 1 reps @90-95% of possible 3RM

5- 3 reps @new max weight

6 (optional)- Exceed set 5 weight for 3RM

rest 3 minutes between sets

perform these with PERFECT posture and mechanics

WOD

*WOD

“Lucky Sevens”

7-min. AMRAP

7 Box Jumps

7 Burpees

7 KB Swings

Cool-down

Foam roll

Stretch and hold for 60 seconds each: quads, lower back, hips

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