DON’T FORGET IT IS A NORMAL AFTERNOON SCHEDULE TONIGHT SINCE THE OPEN IS OVER, CLASSES GOING BACK TO 4-5-6PM

Warm Up:
5 mins Run(800m)-Bike-Row
THEN
3 Rounds:
5 Frog Squats
7 Deadlifts Empty Barbell
7 Bent Over Rows Empty Barbell
5 Overhead Squats Empty Barbell
5 Push-Ups
1 Turkish get-up Right arm
1 Turkish get-up Left arm
+Turkish get up video below


Workout:
35 Deadlifts, 225/175 INT-205/155 BEG-185/135
35 Bar Facing Burpees
35m Dumbbell Lunge 50/35
35 Ring Dips or Bench Dips
–Coaches Notes:–
Take a second and really breakdown this workout movement wise. We have a little piece for everyone, there’s some moderate barbell work, little cardio break with burpees, and that little gymnastic finisher. So what that means is when you get to that section you like more you’ll have some time to keep moving and rest almost at the same time. If you aren’t very fond of one of the other sections break it up smart! 35 can be done alot of different ways, 5s-7s-Halves-2×10 small set of 5 then the last 10-all 35. Just depends on the movement for you. The workout should be taking less than 15 minutes for everyone so plan it right.

**Optional Accessory Work:**
Option 1:
Russian Twist 3×12
Use the heaviest weight you can for each set, you can use a slamball, a plate, a DB,or KB.
Rest as needed between sets.

Option2:
Barbell Bent Over Row 5×8
Use the heaviest weight you can for each set.
Rest as needed between sets.