Wednesday November 20th

Image result for Hump Day

**Bring your weight vest if you have them so we can ease back into weight vest Wednesdays! Little wod after the strength,

Warm Up:
4 Min Run(800m)-Bike-Row
3 Rounds
200m shuttle sprint (2x 100 m)
8 Squat Therapy Reps
8 Stiff Legged Deadlifts W/Empty Barbell
6 Sit Ups
4 Broad Jumps

Tempo Deadlift 5×5
Tempo= 5 Seconds Up>2 Second Pause at The Top>5 Seconds Down>2 Second Pause at Floor>Right into next rep with same tempo for 5 reps
RX-50% INT-45% BEG-35% For all 5 Sets
Rest as needed between sets.
–Coaches Notes–
With this workout being set up like a strength set take your time with the sets. Once you figure out what weight you will use for all your sets take your time getting there. You may want to practice the tempo counts with your lighter weights as well. If you really want to check yourself set yourself up where you can see the clock and use it as reference. NEVER SACRAFICE FORM FOR WEIGHT with lifts like this, the Deadlift is the most common lift people like to “forget” how to keep good form.

Wod* Wear a vest if you want
5 Rounds
10 Burpees
10 Bike cals or rower cals
100 M sprint

**Optional Accessory Work**
Option 1:
Banded Hamstring Curls 3×10 ((The video posted below is the right movement we will just be going slower and more controlled than him))
Option 2:
Barbell Glute Bridge 3×10 (2nd video posted below, can also been done from the floor)
Use the heaviest weight you can for each set.
Rest as needed between sets.

6 Rounds
10 Burpees
10 Bike cals
100 M sprint