"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)