Monday
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺

Warm-up
Warm-up
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row

2 ROUNDS
5 Air Deadlifts
5 Air Good Mornings
5 Inch Worms + Push-Up

2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups

2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up

Strength
Sumo Deadlift (1 Rep Max)
On a 20 minute clock build to a 1 rep max under supervision of coach. No rounding back or caving in knees or rotating. It’s not worth it.

Suggested build:
5 @ 50%
3 @ 60%
2 @ 80%
1 @ 90, 95, 98, 100+%

Workout
Metcon (Time)
FOR TIME
30-20-10*
Calorie Row
Toes to Bar

*50 Double Unders after each full round.

(Score is Time)