Training for Thursday, August 9th


Warm Up
Group Circle
3 Rounds
6 Blank Bar Deadlifts
6 Blank Bar Push Press
6 Plank Shoulder Taps
6 Ring Rows

Pulling Strength Work
Deadlift and KB Lawnmower Pull Supersets
Work up to 75% of 1RM Deadlift then:
4 Supersets of
5 Deadlifts @ 75% + 10 KB Lawnmower Pulls (5 each arm)
*1:30-2:00 Rest between sets
*Choose a KB weight that is heavy but still allows for proper posture and form on the high pull.

Workout of the Day
12:00 EMOM (4 rounds)
A: 12/10  Calorie Bike
B: 16 DB Push Press (8 each arm)
C: 16 Plank DB Rows (8 each arm)
*No RX weight on DB today.  Choose a weight that you can perform for both movements.  
*Be careful to ensure you maintain a straight plank on your rows, keeping hips below your shoulders.

Cardio CrossFit (7am, 12pm, 6pm)
24:00 EMOM (6 Rounds)
A: 12/10  Calorie Bike
B: 8 Deadlifts @ 75% of 1 Rep Max
C: 16 DB Push Press (8 each arm)
D: 16 Plank DB Rows (8 each arm)

Cool Down
1:00 Raised Leg Hamstring Stretch each leg
1:00 Lat Foam Roll each side
1:00 Banded Lat Stretch each side
1:00 Shoulder + Trap Smash each side