Sunday, July 27

Warm-Up
2 Rounds of
20 Jumping Jacks
10 Squats
20 Mountain Climbers
10 Spider Lunges
20 Band Good Mornings
10 Alt Single Leg Bird pickers

Strength – Good Morning (25min cap)
Prep Sets: 1 x 10, 2-3 x 5 (working up in weight before beginning work sets)
Working sets: 5 – 5 – 5 – 5 – 5
– work up to 5 rep training max without sacrificing any form.

Accessory – Deadlift (15min cap)
“Speed Pulls” 6 x 3
– 1 to 2 warm up sets
– work in groups of up to 4, “conga line” style
– groups must use same weight (40-60 % 1RM)

Finisher
3 Rounds, NFT, of
3-5 Manual Ham curls
15 Single Leg Hip Bridges/side (heel on box)
10-15 DB Shrugs (as heavy as possible keeping form)