"DEAD & GONE"

  • 0:30 Alternating Quad Stretch
  • 0:30 Mountain Climbers
  • 0:30 Glute Bridges
  • 200 Meter Easy Run

PART 1: No Touch Deadlift:

  • 5 Sets of 4

    *Score = Lowest weight used for a working set

 

PART 2: "Dead & Gone":

For Time [16 Minute Cap]:
21-15-9:

  • Deadlifts (102.5/70)
  • 200 Meter Run
  • Double Dumbbell Push Jerks (22.5's/15's)
  • 200 Meter Run

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Active Twisted Cross

       

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)