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7/18/19


Weightlifting: Deadlift

Warm up: Bird Dogs- 2x10, Band Lat pull down- 2x8/arm, Paused Glute Bridges- 3x3 (10 sec hold), American KB Swings- 4x5 (44/30)

Find a max seated box jump

Deadlift- 5@ 75%, 3 @ 85%,1+ @ 95% - Use 90% of 1 RM

DB Deadlift- 3x8 (75s/50s)

Crossfit Light:

For Time

25-20-15-10

Ring Rows

Med Ball Squat Jumps (20/14#)

Sit ups


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