424

424 FRIDAY!!!! (Time)
GET READY FOR NEXT TUESDAY!!!!! 12 YEAR ANNIVERSARY! 12,000 BURPEES WOOOOO

Full Demo & Scaling options video – watch this to come into class ready!!!

-Warm Up-
:30 high knees
:30 butt kickers
:30 jumping jacks
:30 prisoner jacks
:30 toy soldiers
x 2

Then:
Light deadlift x 10
Light medium deadlift x 10
(if you only have one weight, slow it down on the way down!)

-Strength-
Conventional Deadlift 10-10-10
or
Sumo Deadlift 20-20-20

As heavy as possible understanding that you have to add weight over the next few weeks if possible, rest 90 seconds between sets. HEAVIER THAN LAST WEEK.

Deadlift can be barbell, Heavy Kettlebell, Stone, Log, etc.

if you’re going lighter, do a sumo deadlift with great form. Even with no weight, when done correctly this is a great hamstring and glute movement.

IF YOU NEED LESS REST plank between sets.

-Conditioning-
100 Double Unders
21 Burpees
75 Double Unders
15 burpees
50 Double Unders
9 Burpees

Modify doible unders to jumping jacks or single unders or high knees

Modify burpee to 2x sit ups

NOTE TIME

-Abs-
Illegal Beach Abs
6 minute AMRAP – get busy!
50 Flutter Kicks, 1 count

10 Side Plank Hip Raises Per Side