"MILESTONES"

ACTIVATION
2 Rounds:

  • 0:15 Pausing Glute Bridges (0:03 pause at the top of every rep)
  • 0:15 Single Leg Glute Bridges (each side)
  • 0:30 Plank

 

EMPTY BARBELL

  • 10 Slow Good Mornings
  • 10 Slow Stiff Legged Deadlifts

10 Rounds For Time:

  • 10 Wall Balls (9/6)
  • 3 Deadlifts (100/70)
  • 50 Meter Farmers Carry (22.5/15)'s

    Time Cap: 30 Minutes

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Kneeling Forearm Stretches

    • 1:00 Pigeon Pose (each side)

       

AFTER CLASS

Front Squat:

  • Build to Heavy Single