*COACHES NOTE: Start workout on time as this workout may run a few minutes longer. Keep class tight for conditioning and try to use 3 rowers only. Pull rowers onto turf. Also lets try to introduce our members with Undisputed members and work hard at helping everyone get to at least say hi and feel comfortable around each other. Thanks!

WARM UP

(19 min)

E90 On 90 x 3 Rounds (13.5 min)

• M1: side shuffle until 30s mark + max plank
• M2: jog until 30s mark + max v-hold
• M3: row until 30s mark + 15 supermans

-then-

• 90s/90s couch stretch
• 90s – smr t-spine

STRENGTH

E2MOM x 10 min

• Defecit Deadlifts 5-5-5-5-5
• 5 Renegade Row + Burpee + Curl + Press

*Stand on 25 or 45lb plates to increase range of motion beyond your normal deadlifts. If you struggle to perform, revert to your normal deadlifts.

Auxillary

2 Rounds of:

a1. 15 EZ curl bar bicep curls

a2. 8 of each – bent over db I’s/Y’s/T’s

*no rest

CONDITIONING

E90 On 90s for 30 min 

• M1: row for 75s
• M2: 10 wall ball + 8 burpees
• M3: 5/5 alt kbs + 5 HR push ups + 5 KGSU + 5 air squats
• M4: 10 DB Thrusters