2/12/21 - Friday

Outdoor Class:

A1) 5x (3 Deadlifts + 5 RDLs + 7 Second Hold)

*Start at 60% of 1RM DL and work up

**7 second hold at top of last rep of each set

A2) Kneeling Strict DB Press 5x5 each side

B) For Time:

50 Back Squats

40 Renegade Rows

30 Front Squats

20 Renegade Rows

10 OH Squats

T1- You pick the weight

T2- 95/65 BB and 45/30 DB or 53/35 KB

T3- 115/75 BB and 45/30 DB or 53/35 KB

Competitor- 135/95 and 50/35 DB or 53/35 KB

*Renegade Row = Row(L) + Row(R) + Pushup

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows