5am and 5:30am-KC
5:30pm-7:00pm-OPEN GYM Franco
7:00pm Skills Class-toes to bar
I) Deadlift/Core Strength and Prep
12-15 min: ascend in weight each set, finish at or above part 2 load.
- 2 warmup sets (athletes choice)
- 5 touch and go deadlifts + 10 v-ups
- 5 touch and go deadlifts + 10 butt-ups
- 5 touch and go deadlifts + 60 hollow body flutter kicks
II) 3 rounds for time ***courtesy of mainsite
- 800m run
- 25 toes to bar (scaling can include kipping strays legs to above parrallel with the ground
- 25 deadlifts (225,155)***75 total dead lifts, newer athletes or experienced athletes with poor pulling mechanics need to scale this load down to avoid tightening, straining, or injuring your low back.