Announcement
Happy Birthday Kimberly Applebaum!!
Warm-up – Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Row
10 Single Arm Dumbbell Upright Row (each)
10 Suitcase Dumbbell Deadlifts (each)
5 Tempo Push Ups (3/2/1)
20 Alternating V-Ups
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
5 sets
3 Deadlifts
3 Bench Press
– Start light and work up in weight, make sure athletes have a spotter –
Metcon (Time)
21-15-9
Deadlift (275/185)
Bench Press (155/105)
-Rest 5:00-
21-15-9
Deadlift (225/155)
Bench Press (135/95)
Target time:
Workout 1: 6-8 minutes
Workout 2: 6-8 minutes
Time cap: 10 minutes
Scaling Option
2 sets
21-15-9
Kettlebell Sumo Deadlift (moderate)
Dummbell Bench Press (Light/moderate)
-Rest 5:00 between sets-