We are open today. We will keep you posted the rest of the week about hours. Stay safe

Warm-Up:

3:00 Rowing Form Work
– Arms Only
– Legs only+
– Legs and hips
-Legs hips arm
-Full row

into..

3 Sets

5 Romanian Deadlifts

5/5 Staggered Stance Good Mornings

5 Jumping Back Squats

We will let you build to your deadlift strength wait and practice the segment part of it.
Strength
Every 2:30 x 5 Sets
4 Segmented Deadlifts @ 70%
*3 Seated Vertical Jumps after each set
% is Based on 1RM

The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

Workout
For Time:
42/30 Calorie Row

-into-

9-12-15
Thrusters
Chest to Bar
-into-
42/30 Calorie Row

Barbell: 115/80lbs (52/36kg)

Goal 6 to 10 minutes with a 12 minute time cap


Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold