Tuesday 11.29.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

WHITEBOARD/WARM UP (Min 0-12)

2 Rounds
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg

GET STRONG (Min 20-30)

Deficit Deadlift 2″
EMOM 10:
3 Perfect Reps

GET FIT (Min 40-55)

AMRAP 15:
15 Deadlift 225/155
30/25 Calorie Row (or Bike)
45 Wallballs 20/14

COMPETITORS EXTRA

15-12-9-6-3
Devils Press 50’s/35’s
Wall Walks
*10 Min Cap

ATHLETES NOTE:
Start fairly light on the DL triples, build across the EMOM. Then take some heavier lifts, still at the slight deficit on those final few sets. You can stand on plates for the deficit, or just pull like normal from the floor if the DL is not a good movement for you. Newer athletes or not comfortable with deadlifts, stay with normal deadlifts NOT deficit.