WARM UP
*COACHES NOTE: as usual, timing is everything. Get set up before class….have the deadlift bars set with start weight at 115 (L), 175 (M). For the METCON ladies will be using 75 & men 115
(13 Min)
Big Block Run
-then-
2L Active sampson
2L Quad & reach
2L Lunge to knee grab
1L Inch worms
1L F. Groiners
1L R. Groiners
STRENGTH
(25 Min)
5 Rounds of:
- 5 deadlifts (115/175)
- 12 Pull-ups
- Max Muscle Failure (MMF) barbell bicep curls
- 30 seated med ball ab twist (14-20lb ball)
- rest 90 sec (they will need this rest…make them stick to it)
METCON
21 Deadlifts (75/115)
21 Sit-ups
400M Run (outside perimeter of the parking lot….hug the building….run on street to BK)
17 DL
17 SU
400M Run
13 DL
13 SU
400M Run
9 DL
9 SU
400M Run
5 DL
5 SU
400M Run