January 14th

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Warm Up

WARM UP VIDEO

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Deadlift Week 1 of 5

Deadlift

5 x 6 @42x1

50-55% of 1RM

*Rest 2:00 between sets

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Argyle

3 Rounds For Time:

50 Sec Wall Sit

40 DB Snatch #50/35

30 Toes To Bar

20 Plank Pull Throughs #50/35

10 Single Arm Devil's Press #50/35

Rx+

Goblet Wall Sit

CAP 30:00

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Cool Down

7-10 minutes of n easy Walk/Bike/Row

PVC/Broom Stick Pass throughs :30sec

Standing Straddle Stretch 1-2mins

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Accessory

Half Flight Simulator

5-10-15-20-25-30-35-40-45-50

Double Unders

*Perform unbroken sets of the designated reps listed above.

*See Coach's Notes for details.