Warm-up
1:00 Bike or Row
15 Single Leg Glute Bridges each leg
2 Sets:
20 Band Good mornings
20 KB Shifts
20 KB Russian twists
Weightlifting
Deadlift (10-5-5-5-5 / 5-5)
10 @ BB
5 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
1×5 @ 90% of today’s heavy set
PAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE DESCENT.
For Varsity and those that haven’t been doing our lifting program for the past two weeks. Start light and work up to a good set of 5 with excellent form.
Metcon
Metcon (Time)
Helen’s Sister
3 Rounds: (15:00 cap)
400m Run
21 American KBS
12 Ring Dips
Rx: 55#/35# KB
Elements:
30#/20# Russian KBS, Bench Dips
Varsity: Do Elements version
