Wednesday

Warm Up:
400m run or 500m Row
10 Downward Dog into Upward dog
10 Inchworms
10 Side Lunges (total both sides)
10 Up and Over the Fence (total both sides)
10 Single Leg Touches (total both side)
Click here for Example of all movements

Strength:
Deadlift
5-3-3 (80%, 85%, 90%) – 2-3 sets to warm up to 80%
**Try to go unbroken on all sets

Front Squats
5-5-3 (80%, 85%, 90%) – 2-3 sets to warm up to 80%

Accessory:  (Completed after class)
Push Ups 5×10
Pull Ups 3 x7

Metcon:
12 min AMRAP

14 single leg deadlift (53/35 – use 1 weight, 14 total 7 each side)
15 box jump overs
16 Russian twists (45/25)

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