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Training for Thursday, December 7th

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Warm Up
Group Circle then
12 Blank Bar Good Mornings
12 Blank Bar Romanian Deadlifts
-THEN-
3 Rounds
10/8 Calorie Row
10 KB Swings (Russian Rounds 1 & 2, American Round 3)
10 KB Push Press (5 each arm)
*Put Rowers in the Pull Up area to leave space on the floor for barbells

Strength Work
Deficit Deadlifts (feet on 25# plates)
Sets of 5, Climbing in weight for 15:00.  1:30 to 2:00 rest between sets.
*New members and those limited by mobility/posture/positioning in the deadlift DO NOT need to pull from a deficit.

Workout of the Day
For Time
40 1-arm KB Push Press (equal work each arm)
40 KB Swings
40/30 Calorie Row
-2:00 Rest-
30 1-arm KB Push Press
30 KB Swings
30/22 Calorie Row
*Record your time and KB weight used

Cool Down
10 Iron Crosses
1:00 Leg Elevated Hamstring Stretch each leg
1:00 Shoulder + Trap Massage with LAX Ball each side
1:00 Banded Lat Stretch each side