ALL CLASSES ARE IN SESSION

Strength

Deadlift

10 Minutes to work up to the weight you would like to use in the workout

Conditioning/Strength

15 Min EMOM

Min 1 - 3 Deadlift (athlete choice, heavy)

Min 2 - 15-20 Wallball @ 20/14

Min 3 - 45 seconds of Shuttle Runs

Capacity Work

15 Min EMOM

Min 1 - 15 Good Kettlebell Deadlift (athlete choice)

Min 2 - 15-20 Wallballs or Wallball Thruster

Min 3 - 45 seconds of Shuttle Runs

HOMEWORK - CHOOSE ONE

Snack Bias

Bench Press - 5x8, 90 sec between sets

3 Sets, 1 min between sets

8 Ring Face Pulls

12 DB Row

—then—

100 V-ups

Strength Bias

10 minutes to work up to 75-80% Snatch for 2 reps

10 minutes to work up to 75-80% Clean for 2 reps

Conditioning

14 Minute EMOM @ 70% effort

1 - Bike

2 - Row

3 - More Wallballs

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