Warm-up

Strength:

Every 3min x 9min (3 sets) of:

25 Deadlifts @ 30-40%
Perform these sets with touch and go reps, but DO NOT BOUNCE. Pretend your phone is under the plate. You can touch it, but do not let the full weight of the bar rest on the ground. You may use straps but keep a double overhand grip with or without straps.

New Members:

Do not do 75 deadlifts. Please lower the reps to 15 each set.

Conditioning:

4rds for total time

60sec Wall Sit

16 Dumbbell Front Rack Reverse Alternating Lunges (double DBs)

14 Alternating Dumbbell Hang Snatches

12 Dumbbell Goblet Squats*

Rest 2min

Rx 35/25

Rx+ 50/35