312.566.7201

A: WARM-UP

  • leg swings (10L + 10R) + leg sweeps (10L + 10R)
  • x2: 10 trunk twist + 10 good mornings
  • x2: 10 pull-up/ring row + 15 push-up + 20 glute bridge + 25 jump’n’jack

B: Deadlift specific mobilty

10:00 to prep hamstring, hips, lats, and T-spine

 

C: Deadlift to 1RM

20:00 to build to single repitition maximum

 

D: MetCon

6 rounds – CAP12

  • 5 overhead squats #135/95
  • 10 burpee + pull-up