November 30th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Tempo Deadlifts (Week 2 of 4)

Deadlift

5 X 4 @42X1

*Rest 1:30-2:00 between sets

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Havoc

21-15-9-9-15-21

DB Snatch #50/35

DB Squat (Shoulder Loaded) #50/35

Double Unders

Goal Time Frame:

10-15 minutes

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Cool Down

5-7 minute (minimum) easy Bike/Row/Walk

Supine Glute Stretch 1-2mins

Calf Smash 1min/side

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Accessory

3-4 Sets

8-10 BB Good mornings

8-10/side Half kneeling 1-Arm Landmine Press

*Rest 60sec between sets.