Thursday September 12

FIT

SKILL/STRENGTH

TEST #1
DEADLIFT
5 - 3 - 1 - 1 - 1...

Even though you don't really need a spotter, classes with multiple heavy lifters (300lbs+) should partner up anyway and share a barbell, just makes more sense logistically rather than 4-5 people grabbing 6 x 45 plates each

TEST #2
50 BURPEES FOR TIME

This Burpee Test is a PUSH - this is your high heart rate piece of the class.
The WOD that follows is a steady EMOM of Quality Movement, not meant to push more than Zone 2 (60-70% max heart rate)

WOD

FOR QUALITY
EMOM 15
Min 1) :45 Any Machine (Steady)
Min 2) :45 Walking Lunges
Min 3) :45 Ring Rows
Min 4) :45 DB Plank Pull Throughs
Min 5) Rest

Choose a moderate weight for DB

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BURN

SWEAT

EVERY 4:00 x 4
100 Skips
15 Renegade Rows
20 Deadlifts
25 Weighted Lunges

CORE

DOUBLE TABATA (8:00)
Alternating Between
1. Pike Toe Taps
2. Tuck Ups