Thursday- November 9th

Weekly Warm-Up: 10 min. Cap

A. (EVERYONE)

Take 15-20 minutes to build to today's 3RM Deadlift

B. Five rounds for time of: 10 Deadlifts (225/155 lbs) 15 Toes to Bar 200-Meter Run

(substitute T2B with V-UPS if needed)

C. Cool-Down:

2-3 Rounds NFT:

*SLOW 100m Jog

*Floor Touches

*20 sec. Seal Stretch

Stretch/Roll out for 60 seconds each

*Hamstrings

*Glutes

*Calves

D. Optional Accessory Work (to be performed before A or after C)

3 Sets of:

Push-Ups x 10-15 reps @ 2011 Rest 45 seconds Alternating Lateral Lunge x 10 reps each leg @ 2011 Rest 45 seconds