FOAM ROLL & ACTIVATION
Foam Roll (~5:00)


MOBILITY
1.  Couch Stretch - 1:00/Side
2.  Pigeon Pose - 1:00/Side
3.  Banded Lat Stretch - 1:00/Side
4.  Barbell Thoracic Opener - 1:00
5.  Knuckle Drags - 1:00

GENERAL WARM-UP
3 Rounds:
200m Jog
10 Straight Leg Sit-Ups
5 Empty Barbell Good Mornings

 MOBILITY VIDEOS
https://www.youtube.com/watch?v=STEDuqJ-UR4

https://www.youtube.com/watch?v=NX4cM2Yzmjs

https://www.youtube.com/watch?v=SKvaqHjASWM

https://www.youtube.com/watch?v=jJy_V634M28

https://www.youtube.com/watch?v=EyZOCt5AQ9Y 

11/3/2021 - Strength Deadlifts

A) 5 Sets:
4 Dead Stop Deadlifts

All Sets @ 68% of 1RM Deadlift

B) 5 Sets:
4 Touch-and-Go Deadlifts

All Sets @ 73% of 1RM Deadlift
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Additional Conditioning if time allows

10 Minutes-EMOM

10 Wall Ball
5 Burpees

May I have another

On the 3:00 x 7 Rounds:
250 Meter Row (Damper is to be set on 10)
12 Toes to Bar 
9 Deadlifts 155 / 105 lb
(Min of :30 sec rest)


- Big sets on the toes to bar and deadlifts. Be smooth and breathe through these reps.

- We want a strong effort on the row but not at the expense of breaking the deads and toes to bar more than intended.

- Quick transitions.

"Score is slowest round"

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Comments

Mandy Booth

Mandy Booth 2 months, 2 weeks ago / Reply

May I have another: 1:54
Notes: 200m row Hanging knee raises

Mandy Booth

Mandy Booth 2 months, 2 weeks ago / Reply

11/3/2021 - Strength Deadlifts:
Notes: 135 dead stop 155 touch and go

Melissa Brye 2 months, 2 weeks ago / Reply

May I have another: 2:20
Notes: damper on 8, 45# barbell, hanging knee raises

Stacy Rowe

Stacy Rowe 2 months, 2 weeks ago / Reply

May I have another: 1:44
Notes: Hanging knee raises

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