Tuesday- September 24th

Weekly Warm-Up

+ Today's Warm-up Movements:

*Forward Fold Stretch x 1:00

A. Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

B. “Flip Flop”


Kettlebell Swings (53/35)

Calorie Bike

Directly into…


Deadlifts (135/95)

Calorie Row

**Women Complete (21-15-9, 9-15-21) Calories on Machines (but reps are the same!)

C. Buy-Out

Glute Smash x 2:00 each

Posted Hamstring Stretch x 1:00 each

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