November 23rd

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Tempo Deadlifts (Week 1 of 4)

Deadlift

5 X 5 @42X1

*Rest :90sec between sets

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Bombs Away

2-4-6-8-10-12-14

DB Thruster #50's/35's

Chest to Bar Pullups

Burpees

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Cool Down

7-10 minute Walk at an easy pace

Half kneeling hamstring stretch 1min/side

Child's Pose on Bench/Box 1-2mins

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Accessory

3-4 Sets

8-12 Split Stance KB/DB RDL

8-12 Medball Situp

*Rest 60sec between sets