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WORKOUT OF THE DAY:
Dynamic Warmup: Minute 0 – 20
Coaches’ Choice Group Dynamic Warm Up
Hamstrings, Hips & Shoulders
Banded Walks 30’ Lateral + 30’ Forward and Back

Strength: Minute 21 – 45
Deadlift 3 x 3 @ 90%
Session 11 of 12

Warm up with 1 set of 10 RDLs with an empty bar. Then begin to load up the bar with incremental jumps of 50-90 lbs depending on how heavy you need to get for your first working set.

If you complete your Deadlifts early due to a lighter load for the deadlift, spend some extra time with 2-3 sets of 8 – 12 Glute Hamstring Raises while the rest of the class finishes their 5 working sets.

Workout: Minute 46 – 60
For time:

15 / 20 Calorie Ski Erg – Modify Equipment with 12 / 16 Slam Balls 20/30
15 / 20 Calorie Assault Bike
15 Dumbbell Hang Squat Cleans 35 / 50
20 Pull Ups
30/40 Calorie Row

Score: Total Time