November 28th

Log Out

Warm Up

Dynamic Warm Up (7-10 minutes)

---

Tempo Deadlifts (Week 2 of 4)

Deadlift

5 X 4 @42X1

*Rest 1:30-2:00 between sets

---

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

---

Cool Down

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

Supine Glute Stretch 1-2mins

Calf Smash 1min/side

---

Accessory

3-4 Sets

8-10 BB Good mornings

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

*Rest 60sec between sets.